Quick HIIT Workout

by Ashley Dale Grant | Dec 23, 2016 | Members, Weighted Workouts, Workouts | 42 comments

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15 Minute HIIT Workout
Print Workout Here

Since this is a nice quick workout, I suggest grabbing your heavier weights if you have the options to really get that heart rate up! Let’s do this!

What you will need:

Weights

Warm-Up:

Different body weight moves (heel to bum, knees up, etc.)

Workout: Complete each of the exercises consecutively for 50 seconds on/10 seconds off, for a total of 4 sets each.

Lunge hold with alternating biceps – With both legs bent 90 degrees, make sure your front knee isn’t in front of your toes, your hips are pointing forward, and your back heel isn’t touching the ground. Hold this as low as you can, while you alternate bicep curls, keeping the elbows in nice and tight, bringing your hands up towards your arm pits. Alternating is awesome for working your balance and abs at the same time ;)
Lunge hold with alternating shoulder presses – Same thing as above, but instead alternate with shoulder presses. Working your balance and abs even more.
Marching squat – Staying nice and low in your squat, focus on keeping your shoulder blades together while you alternate lifting your heels into a march.
Modification: If this starts to bother your lower back at all, do regular squats up and down so your low back gets a break.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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42 Comments

Catrina on December 23, 2016 at 5:55 am

My legs are on fire! Merry Christmas Ashley!
Reply
- Ashley Dale Grant on December 24, 2016 at 10:51 am
  
  Yahoo!! Merry Christmas Catrina.
Andrea Was on December 23, 2016 at 9:50 am

Holy crap, what a leg burner! Merry Christmas Ash!:)
Reply
- Ashley Dale Grant on December 24, 2016 at 10:52 am
  
  Perfect that’s what I wanted!! Merry Christmas to you too Andrea!!
Gillian Ryan on December 23, 2016 at 11:07 am

Bum and legs are burning!!! Thanks for this last bit of pre-holiday motivation! Merry Christmas RF ladies!
Reply
- Ashley Dale Grant on December 24, 2016 at 10:52 am
  
  Gillian Happy Birthday to you!!! So pumped you fit me into your day!!
Lisa Zapfe on December 23, 2016 at 11:15 am

Great workout!!! Merry Christmas!!!!
Reply
- Ashley Dale Grant on December 24, 2016 at 10:53 am
  
  Merry Christmas to you too Lisa!! First one as a family of 4 for you!!
Rita Campbell on December 23, 2016 at 1:07 pm

My legs love it! Merry Christmas to you, Matt, and Rowynne! XO
Reply
- Ashley Dale Grant on December 24, 2016 at 10:54 am
  
  Tell your legs they’re awesome!! Merry Christmas to you, Eric, Ryan and baby Campbell ❤???
AmberAshton on December 23, 2016 at 1:56 pm

Great break from holiday prep. Thanks Ash! Merry Christmas Ashley, Nicole and the RF community! Now off to make-out with my fella for 10 minutes (best badass challenge ever for a make out bandit!)
Reply
- Ashley Dale Grant on December 24, 2016 at 10:55 am
  
  Tell your husband I said you’re welcome!!! Best gift is his badass wife coming for him!! Merry Christmas to you and your family Amber.
Leslie Sansom on December 23, 2016 at 6:11 pm

Love it! My body was craving this today! ☺
Reply
- Ashley Dale Grant on December 24, 2016 at 10:55 am
  
  Lovely!! So impressed you started your holidays with this workout. You rock Leslie. Hope you and Sean have a very merry Christmas!!
Becky McDougall on December 23, 2016 at 8:32 pm

I have no legs!! lol def felt that! Thanks, Ash and Have an amazing first Christmas with that beautiful baby of yours ;)
Reply
- Ashley Dale Grant on December 24, 2016 at 10:58 am
  
  Hahaha I always told people during boot camps, “trust me, your legs won’t fall off”. You got this lady. Thanks for being a part of the RF FitFam the past several months. Have a very merry Christmas with your lovely family ???
Patricia Best on December 24, 2016 at 6:37 am

That was perfect for today! Merry Christmas!
Reply
- Ashley Dale Grant on December 24, 2016 at 10:59 am
  
  Yahoo!! That’s awesome. First day of your two week holiday. Enjoy Patricia and don’t forget to indulge a little!!
April Patch on December 24, 2016 at 12:03 pm

Merry Christmas! Quick one before our Christmas #3 which is today! Now the day 11 gift to follow!
Reply
- Ashley Dale Grant on December 26, 2016 at 12:52 pm
  
  ??????
Michelle Mullett on December 24, 2016 at 1:44 pm

Perfect workout for me today! Thanks!! Short and sweet is what I needed to get one in. Holy that’s killer for the legs though! Makes me feel better to see I wasn’t the only one who had to release my lunge hold a few times ;) Merry Christmas!
Reply
- Ashley Dale Grant on December 26, 2016 at 12:52 pm
  
  Short, sweet and a little evil. Just the way I like it. Thanks for squeezing us into your day Michelle!!
Angelika Henning on December 24, 2016 at 1:45 pm

Great break in the day and I followed it up with the 11 min cardio.
Now to follow up with the 10th day challenge before the guests arrive
;o)
Merry Christmas!
Reply
- Ashley Dale Grant on December 26, 2016 at 12:53 pm
  
  Hahaha I love this!!! Hope you were able to squeeze it in!!
Jennifer Wiggans on December 26, 2016 at 11:43 am

Playing catch up … legs were burning!
Reply
- Ashley Dale Grant on December 26, 2016 at 12:54 pm
  
  Perfect day to play catch up!!! Hope you had an awesome Christmas Jen!!
Raya Ayer on December 26, 2016 at 12:46 pm

I’m playing catch up big time!!! I’ll do another video tonight!! Glad this was quick, I’ve got a sick Sawyer at home today….
Reply
- Ashley Dale Grant on December 26, 2016 at 12:54 pm
  
  Oh boy you likely needed the energy burst than to keep up with a little sick guy. Hope he feels better soon Ray!
Kristina Bergeron on December 26, 2016 at 9:02 pm

Yow! Such good punishment for slacking the past few weeks!
Reply
- Ashley Dale Grant on December 27, 2016 at 6:54 pm
  
  I bet it felt awesome!! So pumped you squeezed this into your holidays.
Ashley Gabel on January 1, 2017 at 2:56 pm

Holly leg burner. Thanks Ash.
Reply
- Ashley Dale Grant on January 1, 2017 at 4:03 pm
  
  You’re welcome Ash. Happy New Year!!!
Kristin on January 15, 2017 at 12:46 pm

Quads are on fire!
Reply
Cara Fischer on January 17, 2017 at 4:11 pm

First online workout in a long while today!! Did Nicole’s birthday bash then my daughter asked to do another, so we picked this one! Legs are shaking for sure!! Thx :)
Reply
- Ashley Dale Grant on January 17, 2017 at 8:16 pm
  
  Yay welcome back Cara!!! That’s amazing that she wanted to do one. So cool.
Michelle Mullett on January 28, 2017 at 1:25 pm

Still challenging lol but the quick sweat I needed – added in the butt exercise you posted on FB yesterday to extend the workout slightly :) Feeling good!
Reply
- Ashley Dale Grant on January 28, 2017 at 3:43 pm
  
  I like it and sooooo good for you while pregnant.
Ashley Gabel on February 19, 2017 at 8:03 pm

Thanks for the quickie.
Reply
- Ashley Dale Grant on February 19, 2017 at 9:07 pm
  
  Anytime Ash!!
Mandy on March 22, 2017 at 5:32 am

Quick workout! Love it! Legs are shaking!
Reply
sandra on December 10, 2021 at 5:58 am

I love the quick workouts that still get me sweating and feeling good!
Reply
- Ashley Gabel on January 8, 2022 at 2:43 pm
  
  Love this workout. Thanks Ash

Quick HIIT Workout

42 Comments

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