Name: Playbook - Ruba Ali - Bodyweight HIIT
Uploaded: 2021-01-18T11:47:56.476Z
Duration: 30 min
Description: Bodyweight HIIT

Serena

Diandra

Arnab

Great workout Ruba!!! Love your work ❤️❤️

Great workout!  Quick, efficient, and I got super sweaty!!  Which is a win for me!! Burned 213 calories in 30 minutes 🔥

Natalie

Such a killer workout!! It’s 6:45am & it got me so pumped for my run! Thank you ❤️

Ilene Villanueva

Ellie

Circuit:

Side to side lunge
Decline leg crossover pushup and shoulder taps
Front to back stationary lunge
Hip thrust table top body extension
Jumping jack burpee
Crunching crossover toe tap

Perform the exercises *back to back*
30 secs each exercise | 4 rounds | 30 secs rest

-Stand in wide stance feet slightly toed out.
-Feet remaining stationary shift bodyweight to one leg into a side lunge position. Other leg should be straight.
-Stand up out of side lunge and shift weight o other leg and side.
-Repeat back and forth fairly rapidly

Side to side lunge

-Begin in pushup position with toes on elevated platform.
-Cross one leg over the other and perform a pushup.
-Place toes back on platform and touch each shoulder with the opposite hand quickly to maintain balance.
-Repeat

Decline leg crossover pushup and shoulder taps

-Stand with feet shoulder width apart.
-Step forward into lunge with one foot leaving the other in place.
Stand up out of lunge and bring same leg behind you into a reverse lunge
-Lunge with one leg back and forth for desired reps

Front to back stationary lunge

-Sit on butt with your legs bent at 90 degrees and feet resting on heels while your hands are flat on the ground behind your body for stability. 
-Raise hips and butt off ground into a table top position. 
-Extend each leg ( one at a time ) out in front of you resting on heels so that your body is straight. 
-Bring legs back to bent and drop butt back to ground.
-Repeat

Hip thrust table top body extension

-Lay on ground in the bottom of a pushup position.
-Preform a pushup.
-Pop legs forward just outside your hands 
Stand up out of position quickly so that you are jumping at full extension.
-Jumping off the ground spreading legs and arms in a jumping jack position.
-Land, reverse moment back to ground, and repeat

Jumping jack burpee

Lay on back with legs slightly bent and elevated off the ground while your hands are behind your head (but not pulling) and upper body is also slightly elevated off ground.
-Bring one knee towards your chest activating your lower abs.
-Once knee is close extend your leg and reach with opposite  hand for a toe tap with your fingers (reach and crunch now activates upper abs)
-Return to start position and repeat.

Crunching crossover toe tap

Circuit 1

Bodyweight HIIT

Alethea

Jennifer

LaToya

Sonia

Becca

Dumbbells Only HIIT

Daiana

Amazing I’m seriously in awe on how much this workout made me feel!! I feel so strong!!!

Candy

Advanced HIIT

Meghan

Alexandra

Bodyweight + DB HIIT

Are there ant hiit workout for beginners? ♥️✌🏼

Veronica

Chay

Full body HIIT

Kelsey

Venecia De Souza 

Kettlebell HIIT

Workout was difficult to gauge what size weight for each exercise. Halfway through, changed workout to 12 reps. I didn’t feel like the 30sec for each exercise was enough for me to get quality reps. These were exercises that required a couple practice reps at the beginning of each set.

Kristine

Sara

Josephine

Weighted HIIT

Thoroughly enjoyed it 😊 drenched in sweat 😅

Jo-Ann

Leick Costa

Functional HIIT

Loved it! My push-ups got a bitttt sloppy towards the end but fist time finishing one of your HIITs!🌻👍🏼

Joanna

Susie

That was hard but glad I did it..needed the burn🔥🔥🔥 I love your workouts Ruba🙌🏽🥰

Quick HIIT

Abigail Sanchez

Resistance band HIIT

Armina

Delfi

Zuly

Phew 😮‍💨 great muscle pain! Love it

Tasneem

Dumbbells HIIT

Daniela Vagalová

Tharsinhi

Hard!!! Burned over 500 calories! I’m pumped because a month ago, I would’ve stopped on round 2 but I keep going till round 4

Milena

Nazanin

Laura

AMAZING AS ALWAYS⭐️⭐️⭐️⭐️⭐️!!

Vrushti Shroff

Alecsandra

Maybe one more exercise that REALLY gets the heart rate going? Otherwise very much enjoyed

Fidelma Maunsell

Maxime

Explosive HIIT

Elizabeth

Great, but one small technical problem, there was no timer/exercise, only the rest one with 30sec.. i improvised by adding 10-20 sec to the rest one for each exercise, which wasnt very productive but gave me some extra rest 🙈 was wondering if i was missing smth or if there s an easier way to time each exercise (besides going back to the first sheet and selecting the exercise each time). Otherwise, u re awesome and ty for the content!!

Priscilla

Damn I’m dripping so much! This one felt really good 😁

Vanessa Hewitt

It seems to be easy, but it is tired!
It’s a good training!!

Josué

Christiana

The workout is really hard for beginners, I wish you had a variety of workout for people with different sizes or body weights! It’s hard to reach upto this level to be able to do any of the workouts. 

Thank you!

Shivanjali Verma

Just the right amount of challenging! 🥵👍🏼

Great workout, really got my heart rate up!

This was such an awesome start to my workout! I didn't really feel like coming up with a routine before weightlifting and this was such a fat burner/toner! I was and currently still dripping with sweat! 💥🤘🏼

Breanna

One of my favorite workouts! The sweat is real 🥵

Nicole

Amanda

The workout was an absolute killer! This is my second full body hiit from your app and they are so challenging, but doable. I had to modify one of the exercises but it still kicked my butt! The added timer is so amazing as it allows you to focus on the exercise and not worry about watching the time!

Bodyweight HIIT

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