Energizing HIIT

Hello, and welcome. My name is Shantani, and we're here for a hiit workout. It's gonna be fun, it's gonna be fast paced, and you've got me every step of the way. For class today, you'll need a mat, and I recommend you use some strong seekers to support your feet. You're gonna need a set of dumbbells or two. Light to medium. Today, I have five pounds and eight because that's what's best for my body.

You can use what's best for yours. The equipment is optional, but we are gonna sweat today. Are you ready? Let's get into it with a warm up. In three, two, one, we'll start with a nice light jog. We made it. We committed.

I'm in it. You're in it. We're doing this together. So I want you to keep yourself moving at a light pace. If the jog today feels too intense already, you're like, I need a moment, you can take a march. It's all good. Well, we are gonna be moving today. Okay?

We're here for five four, three, two, one, ring your feet hip with the partner. These are bent. Let's take some shoulder rolls. And really taking the time to get that full range of motion. A lot of times people will just do this.

Yeah. I really want you to play big today. Yeah. Go all the way and then reverse the circle other way. Really focusing on actually getting into your back muscles, like really massaging your back body. For five, four, three, two, one. You're gonna bring your right heel out flex your foot, soft bend in your standing leg. Reach your fingertips as far as they'll go. And up towards the sky.

Switch it out. Other side. Boom. So we'll take a few of these. And again, you don't have to touch the ground. You can be right up here, but we just wanna give those hamstrings a chance to warm up. For five, four, three, two, one, bring your feet wider than your hips.

Your toes are facing front. Your hands and comes your hips to start. You'll lateral lunge to one side and up. And then other side. Option to bring your arms out to a tee.

And then if you want a little bit more, you can get a twist reaching in the direction of the toes for five. For four. Three, two, and one. Alright. So we're gonna start working through the body, hip style, high intensity interval training. It's one of the best ways to strengthen your body when you're short on time.

So we are going to get started grabbing a set of dumbbells that you can press over your head. Okay. So I'm just gonna start off with my eights. Okay. If that feels like it's gonna be too much for you, whatever you've got, go lighter. Bring your feet wider than your hips. Your toes are facing front.

You're gonna take your weights and place them on your shoulders. Palms facing me. Okay? So we're squat down and up. Okay. So that's our move. We go in three, two, and one. We go squat. Over head press. We go squat. Over head press.

You want a firm grip on your dumbbells. Yeah. Now we're moving and grooving. You're starting to probably feel it already. We've got about ten more seconds left together on this, and then we get to recover.

Yeah. For five four, three, two, and one nice job. You can set your arms down long. Next move is a reverse lunge to a front kick. Yeah. We'll go in five four, three, two, one feet are hip width apart.

Step one leg back. Find your balance. Front kick. Down and up. Now if the weights are too much, remember You can set them down all good, but let's switch sides. Reverse lunge both legs getting to 90 degrees.

Good. Let's go for ten more seconds. Should be feeling the burn in that standing leg. Then we'll switch it up to upper body in three, two, and one. Okay. Are you sweating? Same.

Let's put those dumbbells down for just a moment, finding yourself into a plank, starting with a halftime mountain climber in three. Two, and one. Pull one knee in, then the other. One, two. Taking this first, knowing that you can come down to the knees. Come back up as you need. Well, let's get it going. Go a little faster.

One two one two. If you've got this, we only have about ten more seconds. Breathe for five four three Two, one, take a moment. We are working already. Grab one lighter dumbbell. So if you have something lighter now is your chance, Bring it into your right hand, place your hands behind your knee, carefully roll back, draw your lower abs up, and then bring your dumbbell, holding the head of the dumbbell in each hands, each hand. You'll go twist and twist, right, then left.

So finding your lowest point where you feel the abs working Remember if the weight's too much, we have options. Yeah. But we're not giving up on you today. That's not an option. You're here for five. You're here for four.

Finishing for three, a little lower, two. You got one more round and rest. Nice job. Carefully bringing yourself up to standing. We are so close. We are halfway through this round. Alright. Bring your feet nice and wide.

It's called a skater. You're gonna take yourself down. Think of almost like a curtsy lunge if you've ever done that. You go cross, and then you jump to the other side cross. Let's start with a step. You go step.

Step. So I'm crossing one leg behind. Join me now. If you have the hop, boom, boom, you can go for it. Good. Keep your chest up. I'm breathing deep too. It's getting heavy.

We got this for five, for four, three, two, one, rest. Take a moment, check-in with yourself. You're okay. We're gonna make it. We're almost done with this round. Grabbing your lighter set of dumbbells, working on the shoulders now.

It's called an Arnold press. Feed or hip with a part, soft bend in the knees, Bring your palms facing you right in front of your shoulders, then we swipe them up. The weights can touch at the top and pull it back. Breathe. Your heart should be pounding. Remember, high intensity intervals.

It's gonna jump start your cardio jump start, your heart, helping you feel stronger, longer. Yeah. Stay with me. In the moment, you're like, Are you sure this is good for me? I promise. I promise, at the end of it, you're gonna feel incredible. Let's get five Moore, five.

You go for four. Good for three. Stay with me firm grip for two. Give me one Moore. Your best.

Rest. Nice job. Alright. Let's set those dumbbells down. We only have two more exercises, and then we'll take a longer recovery. Your hands are gonna come behind your head, right knee twists in the direction of the left elbow standing, oblique crunches. Ready in three.

Two, and one. So I threw this in here because I knew we were gonna have to do a vibe check. So just take a second. You didn't make a mistake. There's a part of you that knows that this is good for you and that's why you said yes to this work.

So just take this moment to ground yourself, knowing that your heart was meant to beat. Your skin's made to sweat. You're all good. Let's go for five, four, three, two, one. And just like that, your heart feels like it's back in your chest a little bit. Alright. We got one Moore, and then we'll get a juicy recovery.

High knees to butt kicks. Okay. So you're gonna go four in the front, four in the back. We start in three, two, one, high knees, four, three, two, back four, three, two. I'll show you from the side. It goes four, three, two, then my heels go back. Yeah. So I like to use my hands. Maybe in front.

Good. Take it back. We got time for one more round. Let's get it. Four, three, two, finish strong. Last four, three, two, rest. Nice job. Take a moment.

Place one hand on your heart, and the other hand on your lower stomach here. Take a deep breath in. I know your heart is pounding, exhale, practicing the art of recovery to more inhale. Exhale. You've got it. I know deep is breath. Filling your heartbeat underneath your hands, exhale, and release.

Nice job. Alright. So I'm gonna give you some time, get some water, maybe towel off, check-in, is your space set up for success? If there's something in the way, don't let that furniture bully you. Okay? Move it to the side, set yourself up. We've done one round. Your body knows what it is.

We go for another round, round two, to get even deeper into the work. This is where it's gonna be more mental, maybe, than physical, but don't worry. We're in this together. Let's go again. So we're gonna grab your medium set of dumbbells. I'm gonna grab my eights, but remember, you can grab whatever you have at home.

Our feet go wide. We squat to overhead press. Dumbles are gonna come on your shoulders just facing me today. Yeah. So you go in three, in two. And one. Well, squat down, press up. Good.

Squat and press. So these high intensity intervals, Right now, we're targeting lower body and upper body. It's a big challenge, but I promise the more that you practice this, just like anything else. The more Moore feel competent and that'll build your confidence in the work. Okay? Let's do one more round. Whoo.

And already, it's time to rest. Nice job. Set your dumbbells down if you did on the last one, but I'm gonna keep mine. Your feet are gonna go hip width apart. We do reverse lunge to front kick in three, two, and one. So step one leg back, finding your 90 degrees, and extend that leg out in front. Notice how I didn't touch my toe down in between. That's a big challenge.

So know that you can touch in between if you need and switch sides. So it's a little bit of balance. Right? Your core is working here to keep you on one leg. Good. Last one. And rest. Nice job. Alright.

Set those dumbbells down. We're coming on down to the ground. Hands come underneath your shoulders. We're coming into mountain climbers. Are you ready in three, two, and one, right, then left, right, then left. If you took it a little quicker on the last one.

I want you to charge up that mountain. Yes. As you're doing this, remember, if you need a moment to pause, get back in there, you can do that. Being mindful that the hips are not coming up too high. They're staying right in line with the shoulders for five, four, three, two, and rest. Nice job.

Alright. One dumbbell. Make it light. Make it bright. We got this. So you have one dumbbell. I place it in my right hand.

Light or behind my thighs to set myself up well. Roll back until you feel your abs catch. That's where you wanna begin the work. Place one hand on either side of the dumbbell. Elbows can be in to start twist, twist.

Then start to see what happens when you float the elbows out. Yeah. That's the full expression of that twist. You can even press your hands into the dumbbell and lean back. Good. We're halfway through. We're definitely starting to feel it.

Good. Let's get ten more seconds. So close with these Russian twists, building the core for five, four, three, two, one. Nice job. Set your dumbbell down and back. We're coming on up. We went into the skaters. Okay. So you can do it with the hop or without.

I'm gonna start without just to make sure we're set up. In three, two, and one. So you step cross, step cross. Yeah. Making sure you got your footing, and then we are skating. I don't know where we're going, but it's gonna be good. Okay? See how far you can make that reach, keeping your chest up. I know we're feeling it.

We've got ten more seconds. We've got five. We've got four. Three. Two.

One, nice job. Feeling that heartbeat. Now back to shoulders. Arnold Press is next. Grabbing your lighter set of dumbbells, if you're working with two sets.

Your feet are hip width apart. Palms facing you in front of your shoulders knees bent Moore engaged. Inhale, reach up. Exhale pull. Join me here. Inhale. Exhale.

So this right here is the best and the most challenging part of this type of work where your heart is pounding from that last push. And now we're trying to ground in doing a challenging move. There's a little dissonance there. That's okay. We're building that resiliency from the inside out, helping you stay stronger for longer.

Let's go for five more seconds. Whoo. For three, we have time for one more rep. Rest. Yo.

I'm feeling this. Okay. Well, we have two more exercises of work. Hands come behind your head. Fitter still hip with bend your knees. Oblique twist standing. We go in three, two, one. Let's go. Okay.

Vibe check. Remember that from last time? Take a moment to really assess what's your level of buy in right now? Like, how committed are you actually? It's okay to be, like, to be honest. I don't know if I can do another move. That's okay.

I'm a big fan of just being radically honest in the work, knowing that your comfort is important, but it's not at the center of this conversation right now. Okay. We're really pushing here. We got ten more seconds. We can do this. We're pushing to create more strength in the body. Again, so we can stay stronger for longer.

It's about longevity. You're here for five, four, three, two, one. Good. Shake that out. I'll give you a moment. To get your life, to breathe, we only have one more big exercise before we stretch. Check-in with your buy in.

I'm all in right now. I'm just asking for about thirty seconds of your best effort, not for me. But for you. Here we go. It was high knees to butt kicks. We go in three, two, one, knees up. Four, three, two, heels back. Four, three, two, get them up.

Take it front. Four, three, just do your best. Take it back. Four. Now as you're driving, this is an option. One, two, take it back. Two, take it up. Two. Because we're not giving up, especially not in the last move. Right? So you choose Yeah. Knowing that it's gonna come to an end. We're here for five.

We're here for four. We're here for three, finish strong. There's your two. And one. Whoo. Take a moment.

Bring your feet wide. Just take a second to just swing it out. You know, we've been so structured, so regimented. Now we have to have life balance. Just release. Breathe.

Acknowledging the parts of you that were like, I don't know if we can keep doing this. Right? And look, we're thriving. We did more than survive it. You've got it. That's what this work is about. Getting clear.

Why am I doing this? So I can stay stronger longer. Whatever it is for you. That's what it is for me. But just own it. Let's take two more.

And release findings and stillness. Now feet can go hip width apart, place your left hand on your hip, right heel can pull in. Take a moment. You might need to find your balance. It's all good. Sometimes people find it helpful to bring one arm forward.

Or up overhead. So stretching up through the quads, if you tend to have knee sensitivity, yeah, if you're someone who was like, okay, I'm trying. This high intensity work, but my knees stretching our quads will help that. So stand up taller. And switch it out other side. So I don't know who needs to hear this, but I promise you've done enough. Okay.

This is challenging stuff. And the more you come back to it, don't wanna lie and say it's gonna get easier because it's a hard workout, but it does get easier to keep going and to come back. So give yourself grace. Take a deep breath in, exhale. Good. Let's come down.

I need to get off these legs. Okay? Hands are gonna come underneath your shoulders, knees are underneath your hips. You're gonna step your right foot forward. Good. Keep your chest open. Breathing into this. Some people like to bring their hands to the top of their thighs or up.

Whatever feels best for you. Promise, you've done enough. Take a deep breath in. XL, hands can come to frame the foot, switch it out other side. So as you're feeling that stretch at the front of the hip, maybe through the quad, option to bring your hands to the thigh or up, giving yourself credit.

It takes a lot of courage and accountability and integrity to finish a workout like this on your own accord. Obviously, I'm here with you, but you holding you accountable really, it takes a lot. So don't don't miss that. You earned it. Take a deep breath in. Exhale. Final stretch, one of my favorites. Bring your hands to frame the foot.

Tuck the back toes with the back thigh off. Take a step forward. You can adjust as needed. Grab those elbows. Ragged all pose.

One of my special skills. Just hang out. Bend your knees. The more you bend your knees, the better you'll feel, just release, releasing any expectation of what it should have been, what it could have been, It was exactly what it was meant to be. Deep breathe in.

XL, release your arms slowly start to roll yourself up for eight, seven, six, take your time. Five, four, three, Two, standing up tall. One. Incredible work today. My name is Shantani. Thank you so much for giving this hit work out a shot. We hope to see you back here again soon.