Today we are dropping BodyRock HIIT workout #23, and Jenny is back to lead you through an astonishing 9 different exercises in just 12 Minutes. This HIIT workout covers all of the major muscle groups for a full body tone up that is designed to get you leaner and stronger.
If you are one of those people that has an established gym routine that you struggle to keep consistent, what you can accomplish in just 12 minutes at home with a bit of gear will absolutely blow your mind. Short, intense HIIT workouts when combined with resistance training (think our weighted HIIT Ankle Weights) have been scientifically proven to be the most effective workouts for fat loss. Think about it, this 12 minute HIIT workout is burns more than a 40 minute jog.
These are the best workouts on earth for getting lean, building strength and getting fitter, faster, stronger. We’ve put these workouts together to be accessible at any fitness level. There are modifications the whole way through if you need to down gear to a less intense variation.
The HIIT Workout Class:
The Gear: Jenny forgot her HIIT Ankle Weights, so she subbed in her HIIT Wrist Weights for this workout and wore them as Ankle Weights. If you want to dramatically increase your overall burn, consider snapping on the BodyRock HIIT Weighted Vest. You can now get all 3 in our HIIT Collection Bundle for just $99.
The Workout Breakdown & Trainer Tips:
This workout is comprised of 4 rounds of exercises repeated 3 times through for a total of 12 Minutes. You will ‘work’ for 50 seconds of exercise, followed by a 10 second ‘rest’ period during which you are setting up for the next exercise. Listen to Jenny as she leads you through the workout. She will teach you proper form, and cue you for each exercise. If you need to take a break, feel free to pause the video, take a time out, and then continue. We’ve laced beginner modifications throughout this workout, so there is always a way to regress a move and make it easier. This is your workout. Make it work for you.
Exercise #1: Inch Worm Push-Ups to Spider-Man Crunches.
From standing tall position, hinge at the hip and let your hands find the floor. Walk yourself out into plank position. This is when you want to remember to engage your core, this will help to stabilize the movement & get some abs work in at the same time.
From plank position, lower down. You can take the push up from your toes to come back up, or if you need more support, bang out the push up from your knees.
Bring your knee up and to the side, aiming to tap the top of the knee to the elbow. The HIIT Ankle Weights are absolutely going to light up your legs and glutes, but don’t forget to keep those abs engaged and locked, especially when driving the knee to elbow. Reset your foot, and repeat the oblique Spider-Man crunch on the opposite side. If the Spider-Man is too much, try a straight knee drive, without taking the leg out and to the side. This will make performing this exercise significantly easier.
Reverse Inch-Worm back up to standing tall position and repeat until the bell 🔔.
Exercise #2: Airplane to Reverse Lunge to Knee Drive Hop.
From standing tall position, get a good grip on the floor and hinge forward at the hip, while maintaining balance on the right leg. Jenny is using her hands to check in with her core, taping it to remind herself to keep her core muscles engaged and tense.
Float the left leg back, while reaching the arms forward. This move will test your balance. Don’t get frustrated no matter what. Frustration over a new move or challenge in a workout is one of the biggest trip wires to quitting. Don’t fall for it, no matter how silly you feel tottering around trying to stay balanced. No one gets this stuff right away - Jenny didn’t, she had to work at it and hustle for it, and she still sometimes loses her balance. Instead of getting pissed off, try a modification and keep at it…
If you can’t find your balance, put the left leg down as a kick stand and keep it planted. Jenny walks you through this in the video above. The point is, there is always a way to make the workout work for you.
Keep your core tense and fire your glutes at the top and bottom of the movement. Jenny is actively tensing her abs and pulling them in, while squeezing her glutes.
Hinge and step out of the Airplane into a Reverse Lunge. Hold for a split second, find your power, and then step up, and out of the lunge…
driving the knee up and really powering up through the right leg. The extra resistance provided by the HIIT Ankle Weights is working your legs, glutes and core, all at once.
Drive up into a little hop. You can see here that Jenny is fully airborne by an inch or two, powering up off of the ground with the knee. If powering up into the hop is too much for you, simply step up from the lunge and do a standing knee raise. You can take out the impact of the jump entirely, and still hit all of the same muscle groups.
Exercise #3: Air Squats to Fly Jacks.
Set up with your feet slightly more than shoulder width apart.
Explode out into a fly jack, engaging your core, arms and upper body as you open your arms and legs outward…
Feel your muscles engage as you bring your body into close position. Your Jacks need to be controlled; tight. You are not flopping your limbs. You are commanding them. Keep your mind-muscle focus.
After 10 Fly Jacks, tense the core, fire the glutes and smash out 10 Air Squats. As Jenny resets to start the Squats, you can see her core start to fore and engage. The same for her legs and glutes. Squats are one of the very best abs / core exercises that you can do, but they are only truly effective if you have your core turned on.
Drop your Squat down so that your ass is just behind your knees, like you are sitting back on a chair. If you can’t get that low yet, do your best and take it to your level. Every time we train with you, it’s our goal to progress you further in your training, further into the journey, and if you keep checking in with us, we will get you there. This combination is on repeat, so move through it until the bell 🔔 sounds.
Exercise #4: Bike Crunches to Leg Flutters.
Set up down on the floor. Smash out 10 Bike Crunches (the more that you bend the outstretched leg, the easier this move becomes). Start with as many reps as you can with your leg extended, and then as you fatigue, bend the knee.
After 10 Bike Crunches, extend both legs out and ‘flutter’ your legs up and down for 10 reps.
This is not a big movement, and you can move your legs as fast or as slow as you feel comfortable. The key to this move, is to keep your core turned on and engaged the whole time. Some people find it easier / more comfortable to place their hands palms down under their butt for this exercise. Once 10 flutters are complete, immediately switch back to Bike Crunches. Repeat until you hear the bell 🔔.
That’s it! Congratulations, you just smashed today’s BodyRock HIIT Workout #23. Jenny is feeling it!
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Enjoy your workout!