BURN IT UP HIITBy Katrina Scott on
IT'S GETTING HOT IN HERE!
That's what you'll be saying during your BRAND NEW HIIT ROUTINE! This high energy workout includes intense cardio moves to burn major calories! But that's not all... you'll be completing killer sculpting moves to boot. This routine is tough, but we want you to power through. Those toned legs, lifted booty and sizzling midsection will be worth it, we promise!
Get ready to SWEAT!
We’ve shared the importance of HIIT workout ~ High Intensity Interval Training. This is one of the best ways to tone up in the shortest amount of time!!
DOWNLOAD YOUR PRINTABLE HERE!
Complete each move for 30 seconds.
MOVE 1: BACK LUNGE WITH A KICK
SCULPTS your booty! STAND with feet together and core engaged. Step right leg back into a lunge. Make sure left knee doesn't go over toes. In one fluid movement, step out of the back lunge by pushing off your right leg to kick it forward in front of you. After you've completed 30 seconds on this side, switch legs.
MOVE 2: SINGLE LEG FLY
TONES thighs, hamstrings and core! START with dumbbells in each hand, holding them in front of you. Shift your weight so that it's in your left leg. Maintain a slight bend in left leg as you lean forward with a neutral back and lift right leg behind you. Raise the dumbbells directly out to the side while keeping a bend in the elbow as you lower your body. Return to start and repeat. After 30 seconds, switch legs!
MOVE 3: DEEP SQUAT WITH A PRESS
LIFTS backside and sculpts arms!
STAND with your legs more than hips-width apart, weight in your heels. Hold the dumbbells up by your shoulders as you squat down until knees reach a 90 degree angle. Make sure knees don't go over toes. Straighten your legs and stand tall as you press arms into the air above your head, palms facing forward. Keep core engaged throughout the move.
MOVE 4: BACK LUNGE WITH A HIGH KNEE
SCULPTS your lower body and gets your heart rate up!
START with feet together. Step back with your right leg into a back lunge. Make sure left leg is bent at 90 degrees. As you bring your right leg forward and up, hop into the air with your left leg. When you land, move directly into the back lunge. After 30 seconds, switch legs.
MOVE 5: TIU TUMMY TONER
TONES your entire core!
BEGIN in plank with hands directly below shoulders and spine in a straight line, core engaged. Reach left knee up to left elbow, targeting your oblique. Switch sides to reach right knee up to right elbow. Continue alternating sides, making sure back remains straight.
MOVE 6: SIDE PLANK LEG LIFTS
WORKS thighs, booty and waistline!
Move into a side plank with right knee and hand on the ground to support your body. Place left arm in the air and keep your left leg straight, in line with the rest of your body. Lift left leg into the air and out to the side. Lower back down to the ground with control. After 30 seconds, switch sides.
MOVE 7: LEAN BACK & SQUAT
TARGETS abs, legs and booty!
Grab dumbbells in each hand and hold at sides. Get onto knees and sit up as tall as you can. Lean back with your torso as you raise the dumbbells out directly in front of you. Lower the weights back down and lift your body to starting position. Stand up, one leg at a time and get into a squat position with feet slightly wider than hips-width. Hop into the air then one leg at a time, lower back down to knees.
MOVE 8: CARDIO WITH PLANK JACKS
BEGIN in plank, hands directly below your shoulders and core engaged. Hop out with both legs, then immediately hop back to starting position. Make sure to keep back neutral throughout the move
MOVR 9: ALTERNATING CRUNCH TO BRIDGE
Lay on your back with feet six inches away from your booty. Keep core engaged and hands up by your head as you lift your shoulders up to crunch left and then crunch right. Move your head back to center and then lift your booty into a bridge.
MOVE 10: STARFISH CRUNCH
TARGETS your upper & lower abs!
BEGIN on your back with arms and legs extended out like a starfish. Use core to lift yourself off of the ground. Crunch up and pull your body toward your knees. With control, lower yourself back to the ground.
MOVE 11: RIDE IT OUT BICYCLE
PLACE hands by ears and straighten your right leg in the air. Bend left leg up toward your body as you reach right elbow across to meet the left knee. Alternate over to the opposite side by bending your knee up to meet your left elbow and straightening your left leg.
MOVE 12: SQUAT JUMPS
BURNS major calories and tones booty!
GET into a squat position with feet slightly wider than hips-width. Squat so that your knee is at a 90 degree angle but doesn't go over your toes. Jump and while in the air, turn so that you are facing the opposite side. Land back in a squat position.