This No-Gym HIIT Workout Is Only 12 Minutes Long

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.

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Here we go side to side.

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I want you to stay low right here,right?

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Hands are up.

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How quickly can you move those feet,
how quickly can you get them side to side?

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And notice right now, because I
have been doing a lot of core work,

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I can dial into my core right here too,
right?

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Everything's working.

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Calves, yes.

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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]