HIIT Cardio/Core Workout

I found HIIT Cardio/Core Workout to be a very tough workout this morning. But I do have to add the disclaimer that I have been sleeping poorly and have a lot of stressful things going on in my life right now so I think that is affecting my workouts. Whatever the reason, this workout kicked my butt. The first 39 minutes of this workout (including the warm up) is pure interval cardio with some core moves. No equipment unless you are wearing weighted gloves. At around 39:00 you add weighted intervals–you’re still doing cardio and core, but now you do some metabolic strength work, too. Overall an excellent and intense workout.

HIIT Cardio/Core Workout is 66:30 minutes long; 9:30 minute warm up and 2:30 minute stretch (you use the stability ball for the stretch). Equipment: 5, 8, 15 and 20 pound dumbbells, stability ball and sliding devices. Yvette is also wearing weighted gloves and I wore weighted gloves as well. The workout is structured interval style, 30 seconds of work followed by 10 seconds of recovery. The weights listed below are what I used.

  1. Uneven burpees (jump feet out diagonally, alternate sides)
  2. High knee run
  3. Quarter turn squat jumps (squat jump front, side, front, other side)
  4. Run in place while alternating pushing arms overhead
  5. In straight arm plank, tap shoulders 6x, jump feet in + tuck jump
  6. Lateral jumps side to side 3x + tuck jump
  7. Plank jacks
  8. Fence jumps side to side
  9. Alternating squat kicks
  10. Pivot turn lunges, side to side w/ little hop when pivoting
  11. Burpee + one plank jack and 2 standing jacks
  12. 1 air jack + 2 front kicks
  13. Plank swimmers
  14. Alternating jump lunges
  15. Lateral skaters, touching floor w/ fingertips
  16. Scissor jacks (feet cross and straight arms cross in front of you)
  17. Fast feet and then drop all the way to the floor, flat on stomach on Yvette’s cue
  18. Windmills (lateral skaters while arching straight arms overhead from side to side)
  19. Line to line or line taps (lateral squat shuffle side to side, tapping floor each side)
  20. High mummy kicks w/ arms held out straight to sides
  21. In straight arm plank, alternate raising arm in front of you (“hand shakers”)
  22. Scissor, scissor, squat
  23. Burpee + 8 high knee runs
  24. Bridge walk over (in crab, reach one arm over to other side of body and tap floor, alternate sides)
  25. Front, back, attack (squat jump forward, squat jump back, 2 squat jumps in place while chopping clasped hands from overhead to between legs)
  26. High low punches to side w/ hop
  27. Russian twists w/ hands clasped and arms straight
  28. Repeat #26 on other side of body
  29. Squat jumps w/ arm swings
  30. Crazy jacks (1 regular jack + jump forward w/ legs together and raising arms overhead)
  31. One push up then bring knee to elbow outside body, alternate sides
  32. Plyo jacks
  33. Russian twists w/ legs/feet raised off floor and tapping hands to floor on each side of body
  34. Punch down + side kick
  35. Scissor runs
  36. Repeat #34 on other side of body
  37. In plank, jump feet side to side up near hands (plank moguls)
  38. Alternating knee raises w/ a hop
  39. Shuffle 3x to side w/ side jab punch + cross punch, alternate sides
  40. Alternating side lunges w/ 2 jacks between each lunge
  41. Scissor, scissor, lunge (when you lunge, touch floor beside front foot w/ fingers)
  42. C-sit w/ hands on floor behind you and raise and lower legs from side to side, tapping heels to floor
  43. Air jacks
  44. Shuffle, shuffle, squat, tap floor when squatting

@38:45 you get out your mat, dumbbells, sliding devices and stability ball. This takes approx. 1 minute.

  1. Plie squats w/ V overhead presses (13# DBs)
  2. Ball jacks (raising stability ball overhead at top and tapping floor at bottom)
  3. Sit ups on ball, cross punching at top of sit up (8# DBs)
  4. Burpee + overhead press (15# DBs)
  5. Diagonal squat jump tapping floor, alternate sides, 2 jacks between each side
  6. Ball pass (lay on back and pass ball from hands to between feet, raising and lower legs and arms, pass happens at top of move)
  7. Front raise, open arms to side and lower (8# DBs)
  8. Glider mountain climbers
  9. 4 lateral jumps each way
  10. Pulse squat 3x (25# DBs)
  11. Upper cuts (5# DBs)
  12. In straight arm plank w/ sliders under feet, slide straight leg out to side, repeat on other leg, then slide both legs in under body bringing knees to chest 2x
  13. Lateral shuffle squats side to side w/ jack arms
  14. Alternating T stands (8# DBs)
  15. Alternating side lunges w/ hop between each lunge (tap floor near foot when lunging)
  16. In forearm plank w/ sliders under feet, keep legs straight but slide feet in and back out using forearms/shoulders to pull and push back; ends w/ forearm plank hold
  17. Lateral skaters w/ punch downs (5# DBs)
  18. Roll in crunches (lay on back w/ hands behind head and feet on ball, roll ball in while crunching, bringing elbows to knees)
  19. 1 overhead press w/ goal post arms then bring DBs/elbows together in front of chest ; ends w/ 4 overhead presses only (15# DBs)
  20. Lunge to side while tapping hand on floor then jump, alternate sides
  21. Full sit up w/ pullover (11# DBs)
  22. Lateral skaters w/ stability ball, arc ball overhead and tap to floor
  23. Alternating overhead presses (15# DBs)
  24. Ball roll ins (in straight arm plank w/ shins/feet on ball, roll ball in and out bringing knees into chest)
  25. In straight arm plank w/ sliders under feet, slide feet in and out, bringing knees to chest
  26. Cross punches (5# DBs)
  27. Side to side pulsing goblet squats (step out into squat and pulse 3x); ends w/ 8 pulses (one 30# DB)
  28. 8 overhead presses; hinge forward slightly and do 8 more incline overhead presses; 8 front pushes; 8 upright rows; 4 more front pushes; 4 more incline presses; 8 more overhead presses (5# DBs)

For more info on Yvette Bachman and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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