HIIT Mash Up is a 61 minute workout from Jessica Smith–and it is free on YouTube. Though this workout is intense and worked me hard, I don’t know that it deserves “HIIT” in the title. My heart rate never peaked but it did get my heart rate up into the cardio zone and kept it there for most of the workout. It is an excellent total body cardio + strength metabolic strength training workout and I loved it. Yesterday was my strength day (total body) and my triceps are very sore, so I was a bit conservative on my weights. I used this more as a metabolic cardio/conditioning workout, but there is a lot of potential in this workout if you lift heavier. I felt well worked even with the weights I used. And there is a lot of excellent back work in this workout–so thumbs up there.
And Peanut! She was in full form in this workout! Not her usual calm demeanor. She was obsessed with Jessica’s towels (sliding device) and licking Jessica. She was definitely testing Jessica’s focus in this workout!
Equipment needed: 5-20 pound dumbbells, sliding disks (or paper plates) if you are on carpet or towels if you are on a hard floor. Jessica only used 5 pound dumbbells but she said that was because she had already worked out that day. The weights listed below are what I used. I also used one pound boxing grips for the cardio segments.
HIIT Mash Up is 61 minutes; 9 minute warm up and 1:30 minute stretch.
- 8 Side slide lunges w/ bicep curls (8# DBs + sliding device)
- 8 reverse lunges w/ overhead press (8# DBs + sliding device)
- Repeat 1 & 2 but reduce reps–4 reps, then 2 reps, then singles
- Rear delt flys (one bent over rear delt fly then stand and pull shoulders/arms/DBs behind you) (8# DBs)
- Repeat 1-3 on other leg
- Repeat #4
- Cardio blast: jump rope, punch and jack drills
- In plank, slide feet in and out; changes to sliding mountain climbers (sliding device)
- Circle arms (recovery) then repeat #8
- Pulsing curtsy lunge w/ tricep kickbacks (8# DBs)
- One arm bicep curl while raising opposite leg to side (one 12# DB)
- Repeat 10 & 11 on other side of body
- Push up jacks then slide legs up under you (sliding device)
- One leg squat w/ overhead press–but arms wide in a “V” (10# DBs)
- One arm row while lifting same side leg behind you (one 15# DB)
- Repeat 14 & 15 on other side of body
- Cardio blast: jump squats, punches w/ fast feet, jump rope drills, jacks w/ punches
- Repeat #13
- Alternating back rows w/ on knees (15# DBs)
- On elbows and one knee, lift and lower other straight leg; changes to bending knee and tapping knee on the other side of other leg then push out straight behind you; repeat on other leg
- Pull overs w/ crunch at top (15# DBs)
- Narrow chest press w/ hip bridges (15# DBs)
- Diagonal chest flys (alternate which arm is forward) (12# DBs)
- Start in reverse table top (or crab) and pull hips back between hands; alternate crab to pulling hips back
- Tricep dips while in crab
- Repeat #19, 21, 22 & 23
- Lay on stomach, sliding device beneath hands and slide hands in, lifting head/neck/shoulders then slide back out
- Hamstring run: lay on back, hips raised and sliding device under heels; alternate sliding heels in and out
- Scissor crunch: lift one leg straight to ceiling, other leg straight but raised a few inches off the floor, arms extended long sides and lift shoulders/head; pulse torso up in a crunch while also pulsing legs; swap legs and repeat
- Repeat #28 & 29
- Lay on back but legs are cross-legged, hands behind head; cross crunch
- Full crunch (upper and lower body–elbows to knees)
- Get into modified slide elbow plank and raise and lower hips while bringing top leg in to chest to meet top elbow then pushing leg out straight
For more info on JessicaSmithTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page
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