Name: Playbook - Hannah Bower - 3.25.22 20 Minute or Less HIIT
Uploaded: 2025-07-08T00:56:36.181Z
Duration: 20 min
Description: 3.25.22 20 Minute or Less HIIT

Perfect workout when I didn’t want to work out!

Kayla Lennon

Got my heart rate waayyyy up! Loved it! 💪🏻

Aissa Trevino

Leigh-Ann

Did 4 rounds and really all
I had in me to do today but a good way to just get my body moving!

Ashley

Whew! Got through a little over 7 rounds in 20 minutes so I decided to go for it and complete 10 rounds. Lol. Took about 26 minutes. Modified the push ups to knees and did mountain climbers from the floor to protect core (days shy of 7 months pregnant!)  Sooooo 🥵!

Aubrey

Sarah

Rachel

Perfect quick hiit I did at home before I have to get ready for work! SO good!!! 💪💪🥵

Meghan

Goal was to get it under 20 minutes. Did it in 19.23 🎉

Taylor Neuman

Kelly

Listen kids- this is why you always read or watch the full instructions. I didn’t realize until round 4 that we were doing 3 different toe raises in that set of 15. :) maybe I’ll do some to raises every time I get up from my desk today to make up for it !

Cristine

So great! Needed this since 8 week 3.0 ended. Been so sad. Next 6 week program is through someone different but I need a challenge. Something I haven't done. On top of this our dog got hit by a car last night and I've been feeling so foggy and upset. This literally made me feel myself again. Wish we could connect and get a workout in. I'm a SAHM with 3 kiddos and am always looking for a workout buddy. If you ever do group exercises with other women in the Highlands Ranch area let me know! Thanks for always making the time and putting these videos together. Your a Saint!-Bridgid Skidmore

Bridgid

Loved this! Quick enough to do on my lunch break, got 5 rounds in.

Lacey

A quick, but effective workout that made me heart rate go up, and made me sweat! I feel the burn in my thighs already! Thank you!

Kaley

Kayla

Emily

Loved it! Went 5-6 rounds! 💪🏻🙌🏻

Alexandria

That snatch side lunge is a challenge! My range of motion having a weight on sucks, but I’ll get better. Challenge accepted, lol!

Elaine

Phew, those snatch- side lunges had me starting off wanting to quit. But I kept going and I got better at them 🙌

Nicole

Morgan

This is just what I needed! Extra bonus - my 16 month year old followed along and brought out the 2.5 lbs to mirror what I was doing!

Keri

This was a nice quick sweat! In and out in 20!

Shreya

Love the quick workout. It’s perfect for naptime! I pushed myself 2 more rounds because it was already a short workout and each exercise was only 5 reps!

Alexa

This weeks 20 minute or less is high intensity.

It’ll be as many rounds as you can within 20 minutes (or however many minutes you have available).

This is full body. You will just need a medium-heavy weight and an optional sturdy elevated surface (chair, bench, sofa, ect).

Enjoy!

Set your timer for 20 minutes (or however much time you have).

You’ll turn some music on, turn off your brain, and then move through the following movements as many times as you can.

5 per leg snatch to overhead side lunge 
5 push-up to shoulder taps 
5 per leg explosive runner jumps 
5 feet elevated cross mountain climbers 
5 narrow toe raises, 5 wide toe raises, 5 per foot toe opposite toe raises

This is a compound movement. You’ll do a snatch to overhead straight into a side lunge.

Reps are per side. 

Can use a kettlebell.

Modifications: if you don’t feel comfortable with the snatch, break down the movement. Deadlift the weight, lift it up your shoulder, shoulder press overhead. 

You can also hold the weight by your shoulder, or perform a reverse lunge if side lunge mobility is a challenge. 

Form:
- Stand with core engaged, shoulders retracted and feet hip width distance or wider apart 
-hinge over at the waist and bend at the knees. Pick up the weight. 
-Using your hips and leading with your elbow pulling the weight snatch the weight to overhead.
-Maintain core control as you step sideways into a side lunge.
-Press through your door, using your glutes and core to come back to standing.
-Lower in reverse order
-Repeat

Snatch to Side Lunge

Modifications: you can go into your knees, or elevate your hands onto a surface.

For more in-depth of push-ups and progressions head over to the tutorial highlight 

Form:
-Start in a plank position. Hands underneath shoulders, core engaged, hips lifted but not higher than shoulders, spine neutral, hips square to the ground 
-Keeping your core engaged and elbows out at a 45 degree angle lower to the floor until your chest touches 
-Press through your hands and push back to plank without moving your spine upward or downward 
-Holding a plank position you’ll tap each hand to the opposite shoulder without twisting your hips.

Push-up Shoulder Taps

Reps are per side.

Modifications: remove the jump, or drive to a toe raise instead of a jump 

Form:
-Start with your core engaged and feet underneath your hips.
-Keep your chest tall as you step back with one foot into a reverse lunge 
-Engaging your core press through your glute and the front of your foot to drive your back knee forward to 90 degrees as you push into a jump. 
-Land back into a reverse lunge

Explosive Reverse Lunge

Reps are per side 

Substitutions: you can do these without elevation 

Modifications: elevate your hands, or you can do bear plank mountain climbers 

Form:
- Begin with your feet on an elevated surface in a plank position 
-Core engaged, hands under shoulders, hips square 
- Alternately bring one knee in toward the opposite elbow then return to starting position 
- Repeating back and forth for time or reps

Feet elevated cross mountain climbers

Reps = 5 slow full range of motion, 5 heals together full range of motion, 5 per foot heal down toe lifts 

Substitutions: elevation is optional 

Modifications: to make these harder add weight or bands 

Form:
-Stand with your core braced and shoulders retracted 
-Hang your heels off a plate, book, stair, or step.
-Lower your heels as low as range of motion will allow
-Keeping your upper body completely still and with a slow tempo press through your toes as high as range of motion will allow.

Toe Raises

3.25.22 20 Minute Or Less

3.25.22 20 Minute or Less HIIT

Summer Burn| Week 9 Day 2| Functional Strength & Core

It may be a de-load week but we’re still getting a sweat in!

Summer Burn| Week 9 Day 1| Power + Athleticism

Love this! Trying to incorporate more mobility.  This def made me crack and pop in the right places where I was tense and tight. 🙌🏻💖🔥

Michelle

Summer Burn| Week 8 Day 5| 40 Min Mobility: Follow Along

This one is one of my all time favorites. It will make ya 
✨ glisten ✨

Jordan

Although I read carefully the instructions as you asked for, I found the videos confusing 😮‍💨

CristinaLS

Summer Burn| Week 8 Day 4| Full Body Conditioning Flow

Michelle 

Summer Burn| Week 8 Day 3| Functional Strength + Core

They were not lying. I did sweated and my legs were burning in the end 🥵 🔥

Dominique

Sheina

The AMRAP + the TABATA will make you sweat. If you’re not sweating by the end of it, you didn’t give it your all. 

This one was fun!

Summer Burn| Week 8 Day 2| Metabolic Conditioning

It was intense and I catch my breath and I took it slow. I enjoyed moving around.

Just when I start to think I’m getting the hang of these summer burn workouts…you humble me! 😅😅

Cheyenne

Summer Burn| Week 8 Day 1: Power + Athleticism

I am done with week 7. I enjoyed the core.

Summer Burn| Week 7 Day 5: Core + Recovery

Angela

Andrea

I was fooled and it did kicked my butt. I still did what I can.

Summer Burn: Week 7 Day 4| Full Body Conditioning/Flow

So perfect for needing a quick effective workout after a long day! 💪

Chelsea

I enjoyed learning new things and got through it.

Perfect little workout, especially when traveling.

Summer Burn| Week 7 Day 3| Functional Strength & Core

Kelsey

Stephanie

Summer Burn| Week 7 Day 2l Metabolic Conditioning

Dripping with sweat after those KB swings!

Tiana

Some stuff was new to me and I enjoyed it.

Summer Burn| Week 7 Day 1| Power Athleticm

I’m done with week 6 and I enjoyed it that helped me decompress from work and refreshing.

Summer Burn| Week 6 Day 5| Pelvic Floor  + Cardio

Felt it burned in the end and definitely gained. 🔥

Always my favorite day with the cardio core

Summer Burn| Week 6 Day 4| Functional Strength + Core

Really enjoy the core emphasis in this one

Just what I needed for first workout of this week. Still behind but I’m doing it at my own pace.

Summer Burn| Week 6 Day 3| Power & Athleticism

Upped weight in everything! Surprised myself because I wasn’t feeling particularly strong today. I’m literally stronger than I think 🥰

Summer Burn| Week 6 Day 2| Functional Strength & Core

Lindsay

Beatrice

Modified a lot. Shoulders bugging me and I’m not sure why so mostly did body weight but still got sweaty

Summer Burn| Week 6 Day 1| Power + Athleticism

Emilia

I enjoyed the stretches and mobility. Just what I needed for the start of my day.

Brooke

Summer Burn| Week 5 Day 5| 40 Min Mobility: Follow Along

Spicy and efficient! Did the 3 min EMOM and had about 30-40 seconds at the end of each round except the last round when I was struggling. Got through the second circuit in about 12min if the rest periods aren’t counted and 15 with 45 sec rest after each set

Summer Burn| Week 5 Day 4| Full Body Conditioning Flow

Will 100000% be feeli by those Supermans tomorrow! 🙇🏻‍♀️

That first circuit is one of my faves. Was dripping sweat by the end. Needed that!

Summer Burn| Week 5 Day 3| Functional Strength + Core

Increased weight and got an additional round in from 4 to 5! Feels good to be moving!

Shawnia

Love this one! Almost 6 sets and am sweatyyyy 🥵

Summer Burn| Week 5 Day 2| Metabolic Conditioning

Reading the comments I was prepared to sweat but HOT DAMN 🥵 🔥 just what my mind and body needed 💪

Summer Burn| Week 5 Day 1: Power + Athleticism

Just what I needed at the start of the day.

Felt good to stretch out the aches and pains

Summer Burn| Week 4 Day 5: Core + Recovery

Loved this! Upped weight for just about everything and felt good!

Summer Burn: Week 4 Day 4| Full Body Conditioning/Flow

Definitely started to lose grip strength in the second circuit at the 3rd set. Had to give up on the hanging tuck ups because I could literally not hold on! 🥹

Shoulder hurt with the hanging core work so I changed that to leg lifts

Summer Burn| Week 4 Day 3| Functional Strength & Core

Dying! Love these workouts. I can’t finish within the minute most of the time, but I’ll get there!

Hannah Sanchez

Summer Burn| Week 4 Day 2l Metabolic Conditioning

Amber

Cassidy

Summer Burn| Week 4 Day 1| Power Athleticm

Courtney

Always love mobility at the end of the week. 😍

Summer Burn| Week 3 Day 5| Pelvic Floor  + Cardio

I have not been motivated at all these last couple weeks with illness and just tired of working night shift. I feel like I’m going backwards on my progression.  One day at a time.

Started the night before then finished after midnight. Just what I needed.

Summer Burn| Week 3 Day 4| Functional Strength + Core

I loved this! The bi weekly Pilates really served me for this and it was nice to feel rather than see the work I’ve been doing!!!

This was a good deload week workout that still challenges!

Summer Burn| Week 3 Day 3| Power & Athleticism

Running on low fumes today so this one didn’t hit as much since I didn’t push myself as hard but I’m glad I got some movement in either way

Really enjoy this one for the simplicity!!

Definitely upped my weights and felt great to see the progression in a few weeks!

Summer Burn| Week 3 Day 2| Functional Strength & Core

Completed this Thursday but forgot to finish in app!

Might be low impact but not low on sweat 🥵 loved it!

Loved the break from all the plyo but no less of a sweaty mess than normal. 🥵 😂

Janessa Orwig

Summer Burn| Week 3 Day 1| Power + Athleticism

Loved this! Had both of my sons join in; they play club soccer and wrestle and they both struggled through the mobility. Trying to teach them to be intentional with their breaths and movements! We will be returning to this!

Krista

Dina

It was good. As a former dancer, it was interesting to see how mobile I still am in some areas even while being SO tight in other areas from being postpartum. I really appreciated it. Thank you!

KaLinda

Summer Burn| Week 2 Day 5| 40 Min Mobility: Follow Along

Love all the mobility exercises that you have in place….

Arpita

Think I could have gone from 4 min to 3 which was surprising because I really thought I’d be dragging today due to soreness but I had about 1:35 at the end of each EMOM. Got through circuit b in about 14 min with round 3 being the fastest after I found the flow.

Loved the 3 or 4 min EMOM!! Sooo good! 🔥

Summer Burn| Week 2 Day 4| Full Body Conditioning Flow

Slow burn! 🔥 
Those Superman’s about had me dead and I usually love a Superman! Humbling

My legs were quivering at the end of that. 3 mile run before probably didn’t help. But man those Superman’s burn it all out

Summer Burn| Week 2 Day 3| Functional Strength + Core

Loved this one! Burpees are a love/hate. Love because they work so well, hate because they work so well 🤣

Brianna

Julia

Summer Burn| Week 2 Day 1: Power + Athleticism

I always forget how impactful and good it feels to slow down and do some mobility. Some great work in there

Summer Burn| Week 1 Day 5: Core + Recovery

chio

Steph

Summer Burn: Week 1 Day 4| Full Body Conditioning/Flow

been such a busy couple weeks but finally a solid lift in! this felt amazing!!!!

Summer Burn| Week 1 Day 3| Functional Strength & Core

Brittany

Love the EMOM! The single leg hops were WILD 🔥🥵

Summer Burn| Week 1 Day 2l Metabolic Conditioning

NEW! Summer Burn| Week 1 Day 1| Power Athleticm-5.12

Love this one! Still wishing these were a tiny bit shorter time wise but loving the strength + conditioning piece!

MADE myself do this. That mental strength training though

Wk2/Day 3 PHASE 1 |2.20.25 | Quads, Glutes & Adductors

Whew! This went both faster and harder than I expected! I usually think of arm days as being slower and lower heart rates but this had me shaking and sweating! 🥵

The finisher is such a fun challenge! 5 mins for me

Wk2/Day 3 PHASE 1 |2.21.25| Chest, Triceps & Delts

That last drop sequence about took me out! Hamstrings WILL be feeling that tomorrow. Tried to go lighter in some areas as I’m planning a long run tomorrow and don’t wanna be too sore but still kicked my butt!

It was good but I will need to add more to the warm up.

Kass

Wk2/Day 1 PHASE 1 | 2.17.25|  Glutes, Hamstrings & Adductors

Didn't get to the 7 mins amarap but did the rest

KRYSTAL

Did half the workout coming off the flu but still feeling like a badass! 💪

Wk2/Day 2 PHASE 1 | 2.18.25| Back, Biceps & Delts

🥹🥵🥵🥵🥵🥵
Did this after a 2.5 mile run and whoooooo boy! Had to use more assistance with sissy squats than normal which was slightly disappointing but think that’s just due to fatigue from the run

Single leg squats killed me… but I was giving the full variation of sisy squats a go and succeeded for one round, little wins

3.25.22 20 Minute or Less HIIT

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