August 5, 2015 |
This No-Gym HIIT Workout Is Only 12 Minutes Long
Who doesn't want to burn more calories in less time?
by HN Editorial
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Serious athletes have long known about the benefits of high intensity interval training (HIIT)—alternating periods of short, intense anaerobic exercise with less intense recovery periods. Why should athletes only reap the benefits of HIIT, everyone should be doing some form of HIIT training and this video will help get you started!
HIIT is a training technique in which you give max effort through quick burst of exercise with short periods of rest. This type of training gets your heart rate up and keeps it there so you burn more calories in shorter periods of time.
In this video, certified personal trainer Holly Rilinger, is back to bring you some super high intensity interval training with her HIIT Workout Circuit. All the way from Muscle Beach she's ready to show you some upper and lower body moves that will push you the next level. In this session, you will be doing 45 seconds for each move and 15 seconds to transition from one to the next. After the circuit is complete, you will be repeating the whole thing a second time, so get ready! This HIIT Workout Circuit may not be easy, but it's incredibly rewarding in the end!
Holly Rilinger
Coach, trainer, and 10-year veteran of the fitness world, Holly Rilinger is known as one of the most inspiring motivational trainers in the game.
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[MUSIC]
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Today we're going to hit the beach.
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And we're going all out on this one.
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[MUSIC]
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Hey guys, I'm Holly Rilinger.
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And today I'm bringing you some super
high intensity interval training.
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Now we're gonna be alternating
from upper body to lower body so
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you can go hard the whole time.
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45 seconds for each move,
15 seconds to transition.
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And we're doing this twice people.
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Are you ready to crush it?
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Now first move, we're doing jumping jack
push ups, right, combining two moves.
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Go ahead and get down on the ground.
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Start your clocks people, let's go!
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Jump it out and then push it up.
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So we're doing a little bit
of a jumping jack here and
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then you're also throwing in that push-up.
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So what are we doing here, right?
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We're getting a little bit
of an upper body workout.
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What am I talking about?
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We're getting a lot of
an upper body workout, right?
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You're really bracing in
with that core right here.
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So we're working chest,
check, working triceps,right?
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Yeah, so we're moving those legs here.
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So we really have to brace with that
core while we do that movement,
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lower body movement, right here.
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First move 45 seconds till that 15
seconds, you can use to transition, right?
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Just to find that breath.
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Here's what we've got,
we've got about 10 seconds left.
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And we're gonna hop it up, guys.
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Stay with me.
Stay with me.
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So what do we do?
I'm gonna transition to that
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lower body move in four, three,
two, one more, come on, get it.
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Jump it up.
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Whew.
All right, 15 seconds.
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You shake it out, you get ready.
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So we've got a scorpion
lunge coming up next.
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We're gonna drop this knee behind this
foot and we're gonna alternate sides.
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Catch your breath.
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Get in the zone baby, here we go.
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Drop that foot,
that knee right behind that other foot.
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Now, I really want you to focus
on that front glute right here.
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Right here.
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That front glute is doing all the work.
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When you drop that knee back
behind that other foot,
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this position makes that
front glute totally work.
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There you go.
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So what if this was the foundation
of every day, right?
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This workout.
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I want you guys to feel so
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good after these workouts that you
can't imagine your day without them.
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It's just a normal part of your day.
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All right, guess what?
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15 seconds left right here.
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Now we're gonna go back into that playing
position, chest up nice and tall.
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We're only doing these exercises two times
through so I want everyone to count.
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Good shake it off.
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We do a front raise indoor rotation,
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don't worry I'm gonna walk
you through the whole thing.
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Upper body, lower body,
back into that upper body right here.
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So check it out we're gonna be in
a high plank right here go ahead and
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start that clock again right,
it's already running.
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Here's what we got.
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Front raise rotate it up
then come back around.
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Front raise rotate up and
come around right there.
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There we go, so we're working
that shoulder rotating, right,
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bracing with that core.
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Raise it up, squeeze those glutes,
rotate through.
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Right, there you go.
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So notice right here,
notice that core as you open up, right,
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you have to brace with it.
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Right here working that deltoid, amazing!
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Now get your heart rate down on this one,
it's a little bit of a breather.
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Right, we did that on purpose.
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Up next we're really going to get
that heart rate back up though.
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We're gonna go into some lateral jumps,
some plyometrics.
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All right guys.
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High intensity inner training.
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High intensity interval training.
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It's about getting your heart rate up and
then bringing it back down.
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All right, shake it out.
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So up next we're going to jump around,
right?
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We're going to go side to side,
working that lateral movement,
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sky rocket that heart rate, and I'll give
you a little bit of a breather again.
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It's gonna look something like this,
right?
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Side to side.
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Now, all I want you to do,
is keep those knees slightly bent, right?
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Stay down low.
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There you go.
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There you go.
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So, a lot of times when I don't feel like
working out you know what I think about?
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How I am going to feel afterwards,
that high I get afterwards, right?
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That reward I get afterwards.
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To me that feeling is gold.
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Right?
I can take it
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through the rest of the day with me.
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Right?
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It gives me more energy, gives me more
focus, makes me feel better, right?
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It's not just about burning calories guys.
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It's about the foundation
of your whole day.
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[SOUND].
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Aren't you glad I talk to you,
makes time go quick, right?
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So you got about nine seconds left.
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We're going to go back to that plank,
right?
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Familiar position on this workout and
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we're going to do some rows
where we work that back.
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There we go.
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High five.
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That's probably the hardest
move in this whole routine.
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Well maybe the last one, but we're
not gonna get to that one yet, right?
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So back on the ground, check it out.
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High plank, get yourself in position and
you're gonna row it up right here, right?
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If you had weights in your hands,
which you could always add,
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right, you would be pulling
that weight up right here.
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So if you're looking to
take it to the next level,
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you could grab a pair
of dumbbells next time.
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Now, check out my body, right?
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Perfectly aligned.
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My hips aren't up in the air, right?
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They're not sagging.
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Modification would look like this.
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Same thing.
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Now, if you have to start here,
right, I want you to
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think about a goal of yours could be
to end up getting to right here, right?
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It just takes a little bit more strength,
you can build it, come on, me and
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you, me and you.
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Let's get this.
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How much time we got left?
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Tell me.
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Ten seconds?
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Okay, I can do that.
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Come on, come on!
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Stay with it now.
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Up next,
we got something called a frogger, right?
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Not an easy move, so we're going to
recover for 15 seconds before we go there.
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Jump it up.
[SOUND].
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Last move of this first round.
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And then guess what?
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We're gonna do it all again.
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Yeah, that's right.
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Check it out.
So,
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the frogger's really gonna
open up those hips, right?
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I'm gonna show it to you from the side,
and then I'm gonna show it to the front.
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Get back down in that plank position.
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Jump those feet up by your hands,
jump it back.
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Jump it up, jump it back, right?
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You're almost to the squatting
position right here.
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Right, here's what it looks
like from the front side.
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Jump it up, right?
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My elbows are in by my knees here.
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Modification is step, step, step step.
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All right, let's get intense.
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Ready?
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Me and you.
Let's go.
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Jump it up, jump it back.
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Jump it up, jump it back.
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It helps me to get into a little
bit of a rhythm right here, right.
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And then I don't wanna let that rhythm go.
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Stay with me here.
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Drive those feet up.
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There's a reason this is called a frogger,
I'm gonna let you figure that out.
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Go go go!
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Four seconds, we take it from the top.
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We get a little bit of recovery.
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[SOUND], yeah, yeah.
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So round one, done.
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We'll do that whole thing again with
just a little bit more intensity, right?
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Not easy to do, but
we're gonna help each other get there.
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All right, ready, set.
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Back down into those
jumping jack push ups.
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Right here, jump it out, push it up.
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Jump it out, push it up.
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That's it guys.
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Yes, here you go.
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So every single jump, right?
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Keep that butt nice and
tight, brace with that core.
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I want you to think strength
on every single one of these.
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Second round,
never as easy as the first, right?
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So you've always got to
dig a little bit deeper.
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Come on now, stay with me,
stay with me, stay with me.
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15 seconds, come on,
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modification looks like this push up,
knees up, jump it out, right?
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Push up, knees up, push it up,
can we get one more, me and you?
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Drop it down, jack it out, [SOUND]!
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That was tough, right?
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Super tough, but
you made it through it, all right?
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Next move, back into the scorpion
lunges to go back to that lower body.
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Remember, focusing on that front glute,
are you ready?
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Let's do this.
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Step it back, find your balance, right?
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So heart rate's up after those jacks,
right?
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So right now is a great time to see if you
can let that heart rate come back down.
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But that doesn't mean that
you can sacrifice intensity.
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So maybe you start a little bit slower,
and
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we'll see if we can pick
up that pace a little bit.
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There you go.
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Drive it up.
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You'll notice my hands, right.
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I'm bringing them up for balance,
up for balance every single time.
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That means I have to use my core.
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So just about every single movement in
this workout, we're using that core, too.
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Who doesn't want a sexy core?
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Nobody doesn't want a sexy core,
that's the answer to that question.
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Seven seconds right here, side to side.
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We get that 15 seconds to recover.
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We're backing it up plank,
front raised with rotation.
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Nice you guys.
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[SOUND] So remember I told you that
there's moments in the workout where I
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want you to go all out and
there's moments we get a little breather.
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This next one, breather,
but dial into that core.
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Ready?
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Here we go.
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Right here, arm comes up,
rotate and reach around, good.
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Full rotation there.
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Arms up, use that deltoid.
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Reach up and around,
good, get that rotation.
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Take your focus right here to your abs.
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Right, every single move
almost like you're swimming.
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There you go, pick it up and
rotate it through.
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There you go guys.
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Up and rotate through, right, we can
see the finish line from right here.
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Three intense moves and
we finish this workout.
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How much time we got left,
15 seconds, okay.
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See if you can pick that
pace up just a little bit.
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Reach up, rotate through, that's it.
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Come on, let's get one more on each side.
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Up, and rotate through, last one.
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Deep breath, [SOUND] you got it.
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All right, into that 15 second recovery.
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Last three moves, right.
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Finish the workout with me, right.
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All the things I'm saying to you,
I'm saying to myself right now, right?
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I gotta keep myself going too, right.
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We're a team here.
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So in four seconds,
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we've got those lateral hops back and
forth as many as you can get.
237
00:09:40.610 --> 00:09:42.000
Here we go side to side.
238
00:09:42.000 --> 00:09:44.270
I want you to stay low right here,right?
239
00:09:44.270 --> 00:09:45.160
Hands are up.
240
00:09:45.160 --> 00:09:49.135
How quickly can you move those feet,
how quickly can you get them side to side?
241
00:09:49.135 --> 00:09:52.290
And notice right now, because I
have been doing a lot of core work,
242
00:09:52.290 --> 00:09:54.272
I can dial into my core right here too,
right?
243
00:09:54.272 --> 00:09:55.863
Everything's working.
244
00:09:55.863 --> 00:09:57.402
Calves, yes.
245
00:09:57.402 --> 00:09:59.790
Quads, yes.
246
00:09:59.790 --> 00:10:01.470
Glutes, yes.
247
00:10:01.470 --> 00:10:03.150
Core, absolutely.
248
00:10:03.150 --> 00:10:05.560
You want to take it up a notch,
get those hands up over your head.
249
00:10:05.560 --> 00:10:07.730
There you go.
Notice you get a little bit more
250
00:10:07.730 --> 00:10:11.010
out of breath that way, anytime you
take those hands up over your head.
251
00:10:11.010 --> 00:10:12.350
Stay with me.
252
00:10:12.350 --> 00:10:13.790
Two more moves.
253
00:10:13.790 --> 00:10:17.100
Remember everything I'm telling you,
I'm telling myself, too.
254
00:10:17.100 --> 00:10:18.980
We can do this, ready?
255
00:10:18.980 --> 00:10:20.202
Stay down low.
256
00:10:20.202 --> 00:10:21.162
There you go.
257
00:10:21.162 --> 00:10:22.260
There you go.
258
00:10:22.260 --> 00:10:22.990
Five more seconds.
259
00:10:22.990 --> 00:10:23.630
Can you pick it up?
260
00:10:23.630 --> 00:10:24.274
Can you pick it up?
261
00:10:24.274 --> 00:10:26.977
Three, two, one.
262
00:10:26.977 --> 00:10:32.151
[SOUND] Two moves and
we call it a wrap, right?
263
00:10:32.151 --> 00:10:35.820
Two moves, high intensity is
what I'm looking for, though.
264
00:10:35.820 --> 00:10:38.140
So let's get back onto the ground for
that upper body move.
265
00:10:38.140 --> 00:10:40.230
Remember, if you have dumbbells,
you can grab them right now but
266
00:10:40.230 --> 00:10:41.630
you don't have to have them.
267
00:10:41.630 --> 00:10:44.053
Row those arms up side to side right here.
268
00:10:44.053 --> 00:10:46.810
Drive that elbow up, right?
269
00:10:46.810 --> 00:10:47.960
So what are you working right here?
270
00:10:47.960 --> 00:10:49.850
Again, those lats, right?
271
00:10:49.850 --> 00:10:51.300
We've been through every move.
272
00:10:51.300 --> 00:10:54.680
This is the second time so
you absolutely know what you're doing.
273
00:10:54.680 --> 00:10:55.590
How you doing?
274
00:10:55.590 --> 00:10:56.350
You good?
275
00:10:56.350 --> 00:10:57.330
Stay with me here.
276
00:10:57.330 --> 00:10:58.020
Me and you.
277
00:10:58.020 --> 00:10:59.240
Let's do this.
278
00:10:59.240 --> 00:11:01.310
Now, bracing with that core.
279
00:11:01.310 --> 00:11:03.360
When the core gets tired
it likes to drop down.
280
00:11:03.360 --> 00:11:05.470
You got a lot of pressure
on that lower back.
281
00:11:05.470 --> 00:11:07.820
Don't do that,
instead squeeze those gluts.
282
00:11:07.820 --> 00:11:08.910
Stay right here with me.
283
00:11:08.910 --> 00:11:10.390
We got about 18 seconds left.
284
00:11:10.390 --> 00:11:15.140
And we're going to recover and
go into that last move, the frogger.
285
00:11:15.140 --> 00:11:16.010
Yes, hold on to it here.
286
00:11:16.010 --> 00:11:17.730
10 seconds.
287
00:11:17.730 --> 00:11:18.870
Drive it up.
288
00:11:18.870 --> 00:11:21.470
Most important thing that you're
thinking right now is that
289
00:11:21.470 --> 00:11:23.230
I can make it to the end of this workout.
290
00:11:23.230 --> 00:11:24.460
That's all you're thinking about.
291
00:11:24.460 --> 00:11:26.680
Ready, set, boom.
292
00:11:26.680 --> 00:11:28.070
Last move ahead, guys.
293
00:11:28.070 --> 00:11:29.830
We got that one frogger, right?
294
00:11:29.830 --> 00:11:32.440
You're driving those
feet up by your hands.
295
00:11:32.440 --> 00:11:34.283
I want you to try to go for
the entire time.
296
00:11:34.283 --> 00:11:37.510
Not an easy move but
I promise you this is it.
297
00:11:37.510 --> 00:11:38.150
Ready?
298
00:11:38.150 --> 00:11:39.070
Down on the ground.
299
00:11:39.070 --> 00:11:39.960
Get yourself set up.
300
00:11:39.960 --> 00:11:41.770
Going to bring those hands
right up to those feet.
301
00:11:41.770 --> 00:11:42.830
Looks like this.
302
00:11:42.830 --> 00:11:44.210
Drive it up there.
303
00:11:44.210 --> 00:11:47.780
Can you place those hands by
your feet every single time?
304
00:11:47.780 --> 00:11:50.600
Now when your feet drop back you're
in another one of those planks.
305
00:11:50.600 --> 00:11:52.030
Looks like this from the side.
306
00:11:52.030 --> 00:11:53.040
Let's just do it like this guys.
307
00:11:53.040 --> 00:11:53.620
Come on.
308
00:11:53.620 --> 00:11:54.600
Stay with me.
309
00:11:54.600 --> 00:11:55.690
Stay with me.
310
00:11:55.690 --> 00:11:57.100
Those last few seconds, right?
311
00:11:57.100 --> 00:11:58.483
The moments where it's that hardest.
312
00:11:58.483 --> 00:12:04.760
Last 30 seconds and we finish probably
the most intense workout of this one.
313
00:12:04.760 --> 00:12:05.970
Of this series.
314
00:12:05.970 --> 00:12:06.753
Stay with me.
Come on.
315
00:12:06.753 --> 00:12:07.520
20 seconds left.
316
00:12:07.520 --> 00:12:12.460
Modifications one foot at a time but we're
not going there if you don't have to.
317
00:12:12.460 --> 00:12:13.110
Stay with me.
318
00:12:13.110 --> 00:12:14.190
Hips are up high.
319
00:12:14.190 --> 00:12:15.460
Yes I can.
320
00:12:15.460 --> 00:12:16.860
Yes I can.
321
00:12:16.860 --> 00:12:19.500
Last ten seconds, me and
you baby, me and you.
322
00:12:19.500 --> 00:12:20.430
Lets do it.
323
00:12:20.430 --> 00:12:22.100
Stay with me for five.
324
00:12:22.100 --> 00:12:22.662
For four.
325
00:12:22.662 --> 00:12:24.470
For three.
326
00:12:24.470 --> 00:12:25.826
For two.
327
00:12:25.826 --> 00:12:27.433
[SOUND].
328
00:12:27.433 --> 00:12:29.900
You guys, nice job.
329
00:12:29.900 --> 00:12:31.530
We hit that hard.
330
00:12:31.530 --> 00:12:34.690
So high intensity interval training
is great for building muscle and
331
00:12:34.690 --> 00:12:37.920
burning fat, and
of course it's a full cardio blast.
332
00:12:37.920 --> 00:12:41.480
Join me, Holly Rollinger right
here on Kick Start Workout.
333
00:12:41.480 --> 00:12:43.244
Til then, I'm out.
334
00:12:43.244 --> 00:12:47.884
[MUSIC]