Name: Playbook - Ida Jemina - 20 min Banded Ladder HIIT Workout
Uploaded: 2023-12-11T13:22:07.442Z
Duration: 20 min
Description: 20 min Banded Ladder HIIT Workout

Wendy

Sharyl

Olga

Leticia Lopez

Perfect workout for a busy day! 20 minutes was enough to push hard and fast!

Tina

Rashida

Amazzzzing omg 😱 looks easy but lol it wasn’t at all!!! 🔥 such a good one instead of do cardio in the machine this is way to much better I’m all sweat 😅 🥵 only with Ida 💕

Isa Flores

Natalie

Tiia-Maria Gurkalova 

Daisy

Marcela

Loved it! Just exactly what I need before going to work 💪😎

Anna

This was so perfect!! I feel so good!!! A superfan of the ladder!

Hope

Maja

Was very challenging but totally worth it💪🏻

Rineetha

Welcome to BANDED LADDER HIIT workout! Today we will do an effective workout in short time! This takes only 20 minutes and makes your legs and glutes burn and body sweat! I love this one! Remember to push, since after 20 minutes the workout is done!

We have 4 different exercises which we will do EACH:

60 seconds, 
then 50 seconds, 
then 40 seconds, 
then 30 seconds, 
then 20 seconds
and finally 10 seconds.

HIIT has 6 different rounds and the work time decreases each round. Don't take breaks between the exercises, only to check the next exercise and to set the time. Take 30 second break between the rounds.

The beginning of the workout is the most challenging and by the end it will get easier! You can increase your speed towards the end. When you are doing the last round where each exercise is only 10 seconds long, you can truly set your speed to the maximum. Woohooo! Let's start with the warmup and get after it!

Equipment: Miniband (OR bodyweight)

4 warm up exercises - 20 seconds work each - no rest in between warm up exercises.

- With a band around your legs walk on the spot while lifting your knees up

High Knee Steps

- In a squatted position and band around your legs tap your toes to the floor alternately from side to side

Side to Side Taps with Band

- With a band around your legs lower down to a squat position
- Come back up and repeat

Banded Squat

- Place the band around your hands while you maintain a tension in it by gently pulling the hands away from each other
- Hop from wide to narrow stance while simultaneously lifting your arms up and bringing them back down

Jumping Jacks Band in Hands

Warm Up

4 exercises - 60 seconds work - no rest in between exercises - 30 second rest before moving to the next circuit

- With a band around your legs run on the spot while lifting your knees up

High Knee Run

- Start with a band around your legs
- Flex at the knees pushing your hips back to come down
- Raise your leg laterally engaging your abductors and glutes

Squat to Abduction

- Hop bringing your hands above your head and land with a wide stance
- Hop and return to the initial position

Jumping Jacks

- Take two side steps with band around your legs and jump up in the air
- In the air, maintain the tension in the band by engaging your abductors

Side to Side Walk with a Jump

60 Second Ladder

4 exercises - 50 seconds work - no rest in between exercises - 30 second rest before moving to the next circuit

50 Second Ladder

4 exercises - 40 seconds work - no rest in between exercises - 30 second rest before moving to the next circuit

40 Second Ladder

4 exercises - 30 seconds work - no rest in between exercises - 30 second rest before moving to the next circuit

30 Second Ladder

4 exercises - 20 seconds work - no rest in between exercises - 30 second rest before moving to the next circuit

20 Second Ladder

4 exercises - 10 seconds work - no rest in between exercises - 30 second rest before moving to the next circuit

10 Second Ladder

20 min Banded Ladder HIIT Workout

I loved this leg workout. Great way to start the day

Nanine

BEFORE WEEKEND LEG CIRCUIT!🙌🏽

Only had time to do two rounds but feel soooo good thx!

Emily

Sara

Ihan paras tähän perjantai iltaan. Kiitos ❤

Nina

Cardio at home 30 minutes - calorie burn!

Heart rate is up! Great short workout 🙂.

Michelle

Sjofn Maria

Lilia

15 min Whole Body Circuit

Loved this workout! Was a great way to move my body after being on holiday.

Amazing! Short but effective 🍑🥵 loving this everyday can’t wait for the new challenges!! 💕

Hanne Vuorenmaa

Cardio at home 24 minutes

Delfi

Booty Lift Cardio

Felt like a tough glute workout as opposed to cardio.

Glutes and Cardio AMRAP

Johanna

I like doing even just one round of your HIIT workouts as a finisher at the end of a strength workout when I have a few minutes. Amazing workouts as always!

20 min Banded Ladder HIIT Workout

Community

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