Name: Playbook - Stefani Castro - Home Fat Burning HIIT 💦
Uploaded: 2021-01-18T11:49:08.051Z
Duration: 40 min
Description: Home Fat Burning HIIT 💦

Salwa

Sarah

This is a total body HIIT workout that targets every muscle group + gets your heart rate pumping. 

Glutes
Legs
Upper Body 
Cardio 

Workout in your home, hotel, outdoors, or anywhere

Start with feet together  

Jump into squat position w/ feet wider than hips 

Jump back to standing 

-Tips
-Keep knees behind toes & booty back 
- Sit back & keep weight in your heels

Jumping Jack Squats

-Start in a high plank position 
-Align wrists under shoulders engage core, & keep body strong & controlled 
-Bring your foot towards the same wrist & tap your toe down just behind it 
- Then back to high plank 
-Switch sides & repeat 

Tip-Keep booty from getting too high in the air 

Tip- Don’t let your back sway, & keep your body controlled & strong not floppy

Mountain Climbers

-Start in a high plank position 
-Jump both feet towards your hands
-Stand up & jump up as high as you can 
-Jump back down to high plank & repeat 

Tip: Keep core pulled you spine, & keep body strong & controlled

Half Burpee

-Band around ankles 
-Feet hip width apart 
-Perform a body weight squat & alternating kickback between each squat

Squat KickBack W/ Band

-Band just above ankles 
-Jump into a wide squat & back to the centre.

Tip: The wider you jump the more resistance for your booty

Tip: If you bring your feet too close together in the centre the band will slip down

Banded Squat Jacks

15/Side 

-Start with feet shoulder-width apart, toes pointed straight forward. 

Step out with your right foot as wide as possible. 

-Engage through the right heel as you drop your hips down and back while keeping the left leg straight, stretching the groin on the left leg and keeping both soles of the feet on the ground & toes pointed straight forward. 

Make sure your right knee is tracking over your right foot the whole motion. Tap the floor & powerfully “punch” your right heel into the floor to push yourself back to the full standing start position. That’s one rep.

Tip: Make sure you’re sitting down & back, like in a basic squat rather than hinging at the hips. 

Tip- Plant your foot firmly on the ground at full extension, and keep your toes pointed forward throughout the whole move.

Rapid Side Lunge

-Start laying flat on your back with hands overhead 
-Perform a full sit up, drive your arms forward, then plant your feet right at the edge of your bum & stand up/jump up to your feet
-Sit back down & roll back with control to your starting position & repeat

Home Fat Burning HIIT 💦

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Home Fat Burning HIIT 💦

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More workouts from Stefani Castro

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