Full Body Burn: HIIT

Format: 3 rounds for the prescribed amount of time. Rest as needed.

Move 1: Sumo Full Body Extension (0:30)

• Start in a standing position with your feet wider than hip distance apart, then squat down, bringing your hands down beside you. Pop up to standing, extending your hands up over your head.
• Make sure to keep your core tight, and engage your booty at the top as you extend your arms overhead.

Move 2: Single Leg Split Squat (0:30 each leg)

• Position your right foot behind you on a box, bench, stair, couch or any elevated surface.
• Keep your core engaged and chest lifted as you lunge down, then press back up through your standing heel to rise.
• Your knee should be aligned with your front toe, and your torso upright. 
• Switch legs and repeat.
• Mod: If balance is an issue, reduce your range of motion by using a lower elevated surface for your back foot. You can also hold onto a wall, or do this with no elevation at all, opting for pulsing lunges in place.

Move 3: Kneeling Push-Up Cross Under Crunch (0:30)

• Come down to your mat into a kneeling push-up position. Make sure your back is flat, core engaged.
• Lower your body down by extending your elbows to the sides. When you back up, extend your left leg and right arm, then do an underbody cross-crunch, bringing opposite elbow to knee.
• Repeat the push-up and alternate sides.

Move 4: Triceps Dips (0:30)

• Come into reverse tabletop facing away from your chair or raised surface, with your hands behind you on the box, fingers pointing towards your feet.
• Keep your chest open and your elbows parallel to each other as you lower your body down and press back up.
• Keep your knees bent, and engage between your shoulder blades to not only keep your chest open but also aleviate your shoulders of any pressure. 
• Mod: Take a standing or kneeling position holding a water bottle or weight overhead. Lower and lift it toward your back, keeping your elbows in parallel to each other and your chest open. Don’t let your back arch.

Move 5: Straight Leg Raises (0:30)

• Come down to your mat and lay flat on your back. Make sure your back is pressed down to your mat, legs extended.
• Place your hands directly on your sides, lift your legs up to the sky, toes pointed and lower with control not allowing your back to arch.
• Repeat.

Move 6: Burpee Split Squat Jumps (0:45)

• Stand with your feet hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position.
• Keep your core tight and do a push-up (optional) – jump your feet back to your hands and load your weight in your heels.
• As you come up do a split squat jump. Repeat.
• Mod: Take out the jumping by stepping back, take out the push-up, or do alternating forward or reverse lunge instead of the split squat jump.

Move 7: Side Plank Hip Drop (0:22 each side)

• Come down to your mat. Position yourself on your elbow and knee.
• Lift up into a side plank, keeping the hips square in front of you. Lift your top arm up overhead and drop your hip toward the floor.
• Switch sides and repeat.