Quick Hardcore HIIT Workout | Royally Fit

Quick Hardcore HIIT Workout

by | Oct 8, 2018 | Body Weight Workouts, HIIT, Members, Under 20 Minutes, Workouts | 36 comments

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Quick Hardcore HIIT Workout
Print Workout Here

This workout is going to FLY by. Its only 15 minutes of going ALL OUT with this efficient and effective HIIT workout


 

What you will need:

  • Nothing but a smile

Warm-Up:

  • 3 minutes of light cardio and dynamic stretching

Workout:

  • We are doing HIIT (high intensity interval training). We have 7 body weight moves that are performed for 40 seconds on, 20 seconds off. Repeating the entire set two times through.

Circuit 1

  • Alternating Jumping Lunge– To modify this move, feel free to remove the jumping and performing alternating forward or backward lunges.
  • Skaters – I love how this move focuses on the inner and outer thighs, the booty and your core. The farther and more explosive the movement the better.
  • Walkout to Plank – Starting in a standing position, slowly walk yourself out into a plank, from there return back to standing position. Repeat
  • Plank Jacks –In a plank position, jump your feet out wide, quickly return back to starting position and get as many reps in as possible. Keep your bum down, your belly button pulled in and your shoulders in line with your hands. If you are looking for a modificationI recommend jumping jacks
  • Side Step Shuffle ( cha cha cha) –This one is far to hard for me to explain haha, please watch the video ;)
  • Boxing –Jab, jab, knee – Perform a quick punch with each arm, then drive your knee up towards your belly button. Round 2 switch knees
  • Plank to Squat ‘Froggers’-Starting in a plank position jump or step yourself up into a low squat. Be sure to land on your heels keeping your feet flat. Jump or step back into plank and continue to rep it out. Modification– fast squats

Repeat

Cool Down/Stretching

  • Complete 5-10 minutes of nice gentle stretching.

Make today Badass,

Kaylie

 

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36 Comments

  1. Leslie Barton
    Leslie Barton on October 8, 2018 at 11:51 am

    Loved this!

    Reply
  2. Andrea Was
    Andrea Was on October 9, 2018 at 8:28 am

    Wow that was super quick, effective and sweaty! Thanks Kaylie!

    Reply
  3. Angelika Henning
    Angelika Henning on October 9, 2018 at 6:45 pm

    Did this and followed up with a walk and a podcast. Lots of goodness!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 10, 2018 at 4:23 pm

      Sounds like the perfect couple hours to me!!

  4. goodwink
    goodwink on October 9, 2018 at 9:08 pm

    Whew, sweaty!

    Reply
  5. Patricia Best
    Patricia Best on October 10, 2018 at 8:33 am

    So sweaty! That was awesome!

    Reply
  6. Becky
    Becky on October 10, 2018 at 10:00 am

    Thanks for the quick one, Kaylie! Super sweaty, that was def effective!

    Reply
  7. Nicole Smith
    Nicole Smith on October 10, 2018 at 12:41 pm

    Heck yes!!! That was amazing. My little guy particularly enjoyed the plank walkouts because every time I would walk out into his direction I’d roar, which he thought was the most hilarious thing ever. Hahaha! Now I’m off to enjoy one last swim in the pool of the season!!! Have an awesome Wednesday!!!

    Reply
  8. Gillian Buckley
    Gillian Buckley on October 10, 2018 at 4:05 pm

    Thanks, Kaylie! Super sweaty after that one!

    Reply
  9. Kendra Lawrence
    Kendra Lawrence on October 10, 2018 at 5:12 pm

    All done. I really like those frogger things.

    Reply
  10. Carolyn Stanbrook
    Carolyn Stanbrook on October 10, 2018 at 6:43 pm

    Dripping! Lower back didn’t like the froggers…Maybe next time…did jump squats instead…

    Reply
  11. Brookebabin
    Brookebabin on October 10, 2018 at 6:50 pm

    Oh man, I felt super weak during that hole thing, but I did it and am really sweaty ??? the heat wave today probably made me even more so

    Reply
  12. AnnMarie Hickey
    AnnMarie Hickey on October 10, 2018 at 7:12 pm

    Done! love this workout
    Couldn’t do as many as you but I did it!

    Reply
  13. Kristina Bergeron
    Kristina Bergeron on October 10, 2018 at 9:28 pm

    Did Mondays workout just before this one so safe to say I am a sweaxy mess!

    Reply
  14. TJ1977
    TJ1977 on October 11, 2018 at 7:16 am

    Absolutely love the quick and hard ones!! I’m a sweaty mess and love all of it!! Thank you!

    Reply
  15. Jessica Graham
    Jessica Graham on October 11, 2018 at 8:29 am

    oh my quad!!! so sweaty

    Reply
  16. Sarah Honey
    Sarah Honey on October 11, 2018 at 3:20 pm

    Loved it, quick and sweaty! Thanks Kaylie :)

    Reply
  17. Jennifer Wiggans
    Jennifer Wiggans on October 11, 2018 at 4:34 pm

    Sweaty! Huffing and puffing! done!

    Reply
  18. Lisa Zapfe
    Lisa Zapfe on October 12, 2018 at 6:08 pm

    super sweaty!!! nice one to do after Ash’s arm workout!

    Reply
  19. April Patch
    April Patch on October 14, 2018 at 10:07 am

    I’m struggling with time and motivation when I do have time these last couple weeks so I appreciate the short ones. I have to head back to my RF workout space again tonight to make sure I stay on track with my goals. Thank you!

    Reply
  20. SarahHinkson
    SarahHinkson on October 17, 2018 at 9:45 am

    Awesome workout!!

    Reply
    • Lisa Zapfe
      Lisa Zapfe on October 16, 2019 at 1:19 pm

      Quick and sweaty thank you

  21. ChasingSarenity
    ChasingSarenity on October 8, 2019 at 5:23 am

    Great workout!!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on October 8, 2019 at 3:27 pm

      YAY so glad you think so :)

  22. Angelique Ashwin
    Angelique Ashwin on October 9, 2019 at 7:06 am

    Love it! Short and sweet!

    Reply
  23. Tlenny
    Tlenny on October 9, 2019 at 9:48 am

    Nice..quick and efficient! Exactlywhat i needed today when crunched for time!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on October 9, 2019 at 10:35 am

      YAhooo I am glad you were able to squeeze it in

  24. goodwink
    goodwink on October 9, 2019 at 9:59 pm

    Hit the spot!

    Reply
  25. Sahackett17
    Sahackett17 on October 11, 2019 at 7:20 am

    A great start to my day! Thank you.
    Sheila:)

    Reply
  26. Jennifer Wiggans
    Jennifer Wiggans on October 13, 2019 at 12:42 pm

    Hapoy thanksgiving

    Reply
  27. Kristina Bergeron
    Kristina Bergeron on October 13, 2019 at 2:08 pm

    Feels great to complete all three workouts again!

    Reply
  28. AWhitcombe
    AWhitcombe on October 13, 2019 at 2:56 pm

    Sweaty mess over here. Happy thanksgiving

    Reply
  29. Sandra T
    Sandra T on October 19, 2022 at 6:31 am

    Great intense short workout! Love more exercises but fewer repeats. Means if there is one I hate (triggers comes to mind) I know I only have to do it twice! Good seeing Kaylie

    (Also my first workout in my new Peterborough home!)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 24, 2022 at 5:09 am

      Yay, thanks for bringing us to your new home! Hope you’re settling in well, Sandra :). I just finished my first week of training for Canada Post in Mississauga – hence the delay the last little bit on commenting. Today is my first day ‘on foot’. Can’t wait! New changes for both of us here :)

  30. Julie
    Julie on October 19, 2022 at 4:27 pm

    3/3 done!! I’m so happy that life has slowed down a bit for my family so now I can get my workouts in!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 24, 2022 at 5:08 am

      That is so awesome, Julie! Glad life is allowing you to sneak these in!

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