Name: Playbook - Gracie Kramer - 15 min. HIIT Workout
Uploaded: 2022-08-28T20:05:38.573Z
Duration: 15 min
Description: 15 min. HIIT Workout

I love this because it can be standalone, or some days it’s a good start. I love the balance

Ariel

45 seconds on, 15 sec off (3 ROUNDS)
Grab a yoga mat, clear some space, & get ready to sweat! This lower body HIIT Style workout only takes 20 minutes out of your day, so stay present and knock it out!

- begin with a standard burpee (with push up)
- instead of returning to standing position for a jump, go immediately into a half squat position with chest high & feet shoulder width apart
- hold for 2-3 seconds before repeating movement
- continue until time is up

Burpee to Half Squat Hold

- start with a wide stance squat 
- explode from squatted position & extend legs/press hips open at top of jump
- (controlled) return back to the squatted position immediately from the jump

Squat Jumps

- start with a regular sumo squat 
- drive one knee up to opposite shoulder, while simultaneously twisting upper body to meet knee w elbow
- before returning back to squat, twist one more time to tap that same side foot to the opposite hand 
- return back to squat wand repeat on opposite side
- be sure to keep a strong upright body position and an engaged core

Squat Twist w Double Leg Tap

- start in a standard lunge position
- explode from both legs and switch legs at the top of the jump
- carefully lower back down into lunge with other leg in front
- keep knee above floor (do not slam into ground) and maintain a strong core to protect your back

Jumping Lunges

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

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Your workouts are some of my favorites. I follow another girl for hers and between the two of you I genuinely think I’ll reach my goals

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