20-Minute Total Body HIIT Workout (Pyramid Format)

You're almost there. Come on. Yes, you can. Come on, push. I know you can. You are so strong right now. So much stronger than you think. This is mind over matter right here. This is it. You can do it. Come on. Welcome to Move total body. Your 20 minute pyramid style workout. It's just five moves, 30 seconds per move. We're going to go hard and work our total body. All right, I have Ellie and Megan with me here and they're going to rock this workout right alongside me. Megan's going to be offering modifications as we go. So go ahead, take this workout at your level. Do what you can. All I ask is that you keep moving. It's just 20 minutes. You can do this. We're going to start with an athletic based warm up. Okay? So we're going to start with jumping jacks, high knees and butt kicks. Just a quick start right here. Are you guys ready? All right, let's jack it out. We're going to jack it out. All you're going to need for this workout is just a set of dumbbells and a. Okay, we're doing just a quick warm up. We've already warmed up a bit here. If you need to do more of a warm up, you certainly can. I recommend doing some dynamic stretching. So just active moving in place just like this. Jumping jacks, high knees and butt kicks. We'll do about five more here. Five, four. We're gonna go to butt kicks in three, two, one. Butt kicks. Get them up. Okay, we're not just kicking our arms here. You're really getting those heels up to the butt. If you need to put your hands back here, you can make sure those heels click those hands. Just warming it up. Awesome job, you guys. All right, let's do about five more. Here we go for five, four. High knees in three, two, one. High knees. Get them up. Drag it out. Pump those arms. Get that blood pumping. Got a full body workout here. Going to pound it out. Awesome job, you guys. All right, here we go for 5, 4, 3, 2, 1. All right, we're nice and warm. We're going to get started. Like I said, it's five moves, 30 seconds per move. Your first move is just a squat jack with a floor tap. So it's out and in. Okay, right here for 30 seconds. You can do that for 30 seconds and then get a break. I'll explain the rest as we go. Okay? All right, here we go. Squat jacks. We're on the timer. Let's start this 20 minute workout. You guys ready? All right, let's do it. Here we go. 30 seconds. Go. As you can see, Meg's offering modifications back here. She's just doing a squat with a tap. Squat tap. Okay, Ellie and I are hammering it out right here. We're pounding it up. We're down and up. Getting that heart rate up. Awesome job you guys. Keep that chest lifted. Tapping the floor if you can. If you can't, you can always just go right here. Okay? But if you can, you're tapping that floor. 30 seconds. Here we go for 5, 4, 3, 2, 1. Awesome job. 30 second break for you guys. I'm gonna show you move number two. It's a push up with a shoulder tap. So I'm pushing up, tap right, tap. Last push up, tap, right, tap left. Meg's gonna show you the modification back here on her knees. Quick breather. I know you're like, I don't need 30 seconds. Trust me, when we get going, you're definitely gonna need 30 seconds. Alright, we're starting with move number one again. Those squat jacks in five, four, three, two, one. Jack it out. Here we go. Back to that first move. And then we're gonna add on that second move with no break. We're gonna go right into that second move. Chest stays lifted. You had a name peg on. I should be able tapping that floor if you can. If you really want to challenge yourself, try and get that whole palm on the ground. Nice work. Awesome. Loading up for 30 seconds. Here we go. 5, 4, 3. Right into push ups in 2, 1. Push up with shoulder tap right into it. Okay, Drop it down and up. Tap, tap. You're leading with the chest. Neck stays in line with the spine. Core stays really tight. Push up, tap, tap. Trying not to move the hips so much. Really keeping it stable. Meg's got her modification back here. Push up on the knees. Meg, I'm going to have you pull these just a little closer to your butt. There you go. Protect your knees. Push up for five, four. Here you go. Come on. Three, two and one. Take a break you guys. You're on 30 second break. I'm going to show you move number three. You're going to find your weights. It's a half burpee with a row. So we go down, hop back, hop in up row. Elbows graze the rib cage. Down, hop back, hop in up row. Elbows grade that rib cage. Okay, half rippy row. We're start with those squat jacks again. And then we'll add the push up and the half burpee row again. Watch. Make for modifications if you need them. Let's do this. 5, 4, 3, 2, 1. Jack it out. Here we go. Up and up. Nice work, you guys. How are you doing back there? It's hot in here. Pushing yourself. Gonna be the best total body 20 minute workout you've ever done. Just 20 minutes. It's so much easier than going to the gym, but it's hard, so push yourself. Here we go. Down and up. Yes. 5, 4. Speed it up for 3, 2, 1. Push up. Push up with shoulder tap right into it. All right, here we go. Down, tap those shoulders, leading with the chest. Keep that neck in line with the spine. My gaze just about right in front of me. Okay, Exhaling as I push away from the mat. All the way down. Push it up. Nice. Awesome job. You guys are killing it from here. You're gonna find Those weights in 5, 4, 3, 2, 1. Hop up, find your weights. Right into that half. Burpee row. Down, hop back, hop up, upright row. Elbows, graze that rib cage. Down, hop in. Elbows up, graze that rib cage. Chest stays out, back stays flat. O. Meg's got our modifications back here. She's stepping back. Nice. Step back. Step in upright row. Keep a bend in those knees when you come up, Meg. Nice. Chest is lifted. Here we go for five, four, three, two and one. Nice work. You guys are on break. Move number four here to keep those dumbbells with you. Reverse lunge with bicep curl. Lunge, back up and curl. Lunge, back up and curl. Lunge and curl. Nice work. Keep lunging and curling. Okay, that's your move, number four. We're adding it on. All right, we are back to squat jacks. Here we go. I'm getting sweaty in here. All right, five, four, three, two, one. Jack it out. Here we go. Up and up. Nice work. Keep that chest much and proud. Meg's back there, waist in the heels. If I walked over to Meg right now, I should be able to slide a small stack of paper under her heels. Because her weights in her are under her toes. Because her weights in her heels keep going. Explode up. Push yourself. We're almost there. You guys getting into the hardest sets right now in the middle of the workout. Here we go. 5, 4, 3. Push up into one. Push up with shoulder tap right into it. Here we go. Push up. Tap, tap, push up. Tap, tap. Awesome job. Awesome. Ellie's rocking it out over there. She's a push up champion. Me, not so much. I'm still working on my push ups. But all you gotta do is do your best. Forget the rest, we're gonna find those dumbbells up for that half burpee. And five, four, three, two, one. Find those dumbbells. Half burpee with a row down, hop back, hop in, up. Elbows, grace that rib cage. Back is flat, chest is out. Row. Nice work. Hop in and row. Keep it up. You guys, awesome job. From here, you're keeping those dumbbells. For move number four, reverse lunge with the bicep curl. Nice work. Squeeze that back. Get those shoulder blades to touch. In 3, 2, 1. Right here. Reverse lunge, up to curl. Lunge to curl. So much for trying to look cute during these workouts. We got hair all over. Awesome job. Nice work. Core stays really tight, okay? You don't have to go all the way down. Protect your kneecap. Just get low to the ground. No modification on this one. 5, 4, 3, 2, 1. Quick break. Move number five, okay? Option to take the weights with you down to the ground here. In plank. Hop in. Jack out. Hop in, jack out. Meg's gonna offer our modification. Okay, we're starting from the beginning. This is the hardest sequence, okay? Hardest sequence, right here. Give me all you got. 30 seconds per move, then it goes downhill, I promise. Right, here we go. Five, four squat jacks. In three, two, one. Jack it out. Up and up. Nice work. Keep that chest lifter proud. You only got to do these squat jacks two more times. We drop off moves as we go down the pyramid, so it gets easier, I promise. I'm sweating, I'm breathing heavy. How we doing? I said it's just 20 minutes. But if you're gonna come for 20 minutes, you're gonna work. Nice work, you guys. Awesome job. Here we go. Yes, you can power through. Slow it up for 5, 4, 3, 2, and 1. Push ups. You're down. Push up with that shoulder tap. Here we go. Push up. Tap, tap, push up. If you're getting tired right here. Then your back is gonna start to stay, your neck is gonna start to stay. Drop to the knees, okay? Care about form, okay? You'll get better as you go. Here we go. Keep going. Tap, tap, push up. Gonna find those weights here. The half burpee in five, four, three, two, one. All right, you are coming right up. You're finding those weights, not tripping. Find your weights. Go down, hop back, hop up. Row. Squeeze that back. Down, up, squeeze that back. Awesome job, you guys. Hopping back, hopping. And make sure you're getting a squat in. You're not just bending over, you're bending those knees. Hop back, hop up, Row Up. Awesome job. From here, you're gonna keep those weights. We're gonna go into that reverse lunge with bicep curl in 5, 4, 3, 2, and 1. Hop up. All right, here we go. Reverse lunge. Lunge and curl. Squeeze those biceps. Elbows at the side. Squeeze. Core is really tight. Okay. Whoo. Exhaling as we come up. Breathe it out. Inhale, exhale. There you go. Catch that breath. Quick recovery, recovery time before we go back into plank. Jacks in. Here we go. 5, 4, 3, 2, 1. Down. You're hopping back. Hop in. Hop it out, hop in, hop it out. In. And Jack, Meg's better modification here. She's stepping in, stepping in. Step back. Now step side to side. Nice work. Keep that butt nice and low. You got it, Meg. Nice work, Ellie. Power it out. Here we go. Come on. This is a big number five. Yes, you can. Come on, push me. Five, four, three, two, one. You're up. You're on. 30 second break. So officially made it halfway through the workout. Whoo. All right, we're halfway. Now we're going to reverse this and we're going to work down the pyramid. Okay, we're going to start with that plank. Tuck and jack. It's going to be our first move, and then we're going to work down. This is the last time you do that first move right here. Okay? So let's get our weights, get set up. We're going right back into that move. We just finished. This one is these two are the hardest. And then fall downhill. I promise. Here we go. 5, 4, 3, 2, 1. Tuck in and Jack. Tuck in and jack. It's just 30 seconds per move. Remember Working our way down the pyramid. This time you made it up. Now you got to go down. That's the easiest part, right? Downhill. Here we go. Keep those butts low. Core is tight. Yes, you can remember why you signed up for this. You have a reason. You're working here for five. Here we go. Four, three, two, one. You're up. Right into that reverse lunge and curl. Lunge and curl. Catch that breath. Oh. Quick recovery time. Lunging curl. Speaking of your whys, we all got a why kind of reason we're doing this right. Maybe it's to be healthy. Maybe you're like Meg and recovering from baby number one, getting ready for baby number two. Yeah, she's my sister in law. I can say that. I want another one. Here we go. Up and curl. Come on for 5. 4, 3, 2 and 1. Half. Ruby with the row down, hop back, hub up. Elbows Squeeze. Gaze at ribcage. Back up. Dream up against our rib cage. Back is flat, chest is lifted, but you can go right to knees or at the waist. Knees. You got this. Squeeze that back. Working the total body here. Everything is engaged in this major motion. Here we go. 5, 4. Use the weights in 3, 2, 1. Set the weights up to the side. Push up with shoulder tap. Here we go. Go. Push up. See my enemy, especially when I get tired. I'm going to go check out their form. Awesome job. Ellie's doing great. Make sure you keep that lower core tucked under. Nice work. Awesome job, Ellie. Tapping it out. Trying to keep your hip as stable as you can as you tap. Trying to keep the hips as stable as you can. Nice work, Ellie. Trying to keep that neck gaze up here. Nice work. Five, four. Yes, you can. She's like, keep me alone. Three, two, one. Last time, squat jacks. Here we go. This is it. This is the last time you do this exercise. Give it all you got. Come on. Last time you do this one. Tap it out. Yes. Explode up after this, we drop this exercise off. Isn't that exciting news? It is for me. Here we go. Yes. Push. Come on. You're on that 30 second break after this. Power through for five, four. Explode up. Three, two, one. 30 second break, you guys. Okay, we drop off squat jacks this time. Four moves. We drop off the push up with shoulder tap. That's really exciting news for this go. Okay, so we're gonna start with that plank tuck and jack. Find those weights again if you want them to support your wrist. Or you can go right into high plank. Whatever you choose, we're gonna get ready. We're gonna set this up, let our heart rate come down a bit. 30 seconds. Isn't that nice? 5, 4. Here we go. 3, 2, 1. Tuck in and jack. Tuck and jack again. Gauges in front of you, neck and limit. That's fine. When you get tired is when your form starts to suffer. If you need to just keep moving. Step in, step back, tap. Meg's got it. She's rocking back there. Yes. Keep it up. Here we go. Come on. Power through. Yes, you can. You can do anything for 30 seconds, I promise. 5, 4. Get up with those weights in 3, 2, 1. You're up. Reverse lunge and bicep curl. Lunge and curl. Let the heart rate come down. We're all breathing heavy in here. Weight stays in the front foot. Okay, load up. Slow it up into that front foot curl. Control the weights, don't just swing them. You got that? Let that harden down. Half burpee. Row. Almost there. In 5, 4, 3, 2, 1. Down into that half burpee. Here we go. Hop back. Hop in. Row. Elbows. Graze that rib cage, popper. Step back up and row. Core stays tight. Breathe it out. Awesome job, you guys. You're so close to the end of this workout. You can do it. I know I said it was only gonna be 20 minutes, but when I hit 20 minutes, I knew it was gonna be a hard 20 minutes with no breaks. Here we go. Five, four. Yes, you can. For three, two, one. Get up. Here we go. All right, drop those weights. Push up. Shoulder taps. Last time you do this one. Here we go. I'm going to my knees. I'm tired. Push up. I tap and tap. Not willing to compromise form here. Tap, tap. Ellie's like, I'm a maniac, and I'm gonna do this on my toes. Last time. Come on. Power through. Yes, you can. Here we go. Come on. 4, 3, 2, 1. Sit it back. 30 second break. Awesome job, you guys. This time we drop off the half burpee with the row. Okay, half burpee and row. We're dropping off. We're so close. We're starting in that plank, Jack. Just remove. Yes, you can remove. A minute and 30 seconds. I know how much netflix you all watch in a minute and 30 seconds. Come on. All right, get ready here. Catch that breath. We're going down to plank. Set it up. Set up your plank. In five, four, three, two, one. In and out we go. In and out. Three moves. Come on. Yes, you can. We are rocking this. Awesome job there. That swing feels so good. Core is tight. Keep it up. Yes. Here we go. Come on. You're almost there. Power here for me. Here we go. You're all breathing heavy together. You can do this. It's 5, 4, 3, 2, 1, up. All right, here we go. Step back. Up and curl. I look like I just got out of power. I'm sure. I hope you do, too. Up and curl. Find that balance. Let that heart rate recover. After this, it's that half RBM row. You're almost there. Okay. Yes, you can. For five, four. Squeeze it for me. Come on. Three, two, one, down. Here we go. Hop it back. Hop up. Curl or squeeze. Sorry. Squeeze that back. Hop back, hop, up. Squeeze. Yes, you can. You're almost there. You guys, come on. This is it. This is the last time you do this exercise. Make it count. Hop. Core stays tight. Bending those knees. Chest is lifted. Nice work. Come on. We're almost there. Here's five, four, three if you can. For two and one. 30 second break. Two moves, you guys, two moves. That's all you have left. One minute. Can do anything for a minute. Catch that breath. Watch this. Count this clock. Countdown. You're almost at the end of your 20 minutes. Whether you're doing this in the morning or at night, this is your time, your 20 minutes. Give it your best. Finish strong. Let's go. Set up plank. Here we go. Grab those weights. You want them? Five, four, three. Tuck and Jack. In two, one. Tuck and Jack. You're almost there. You tuck and jack. Yes, you can. In and out. 30 seconds, let's go. Come on, you guys. Yes, Meg. Yes. Ellie, you're a beast. Let's go. Come on. Up and then keep that butt low. 30 seconds. Yes, you can. I'm jumping in on this one. Here we go. Out and in. Yes. Give it to me. Here we go. Come on. 5, 4, 3, 2, 1. You're up. Catch that breath. Reverse lunge and curl. Last time you do this one. And then we just have one move left. We're so close. We are so close. Yes. Awesome job. Back stepping, straight back if you can. You can't go quite as low. That's okay. Squeeze up. Cat stays lifted proud shoulders over hips the whole time. Here we go. 5, 4, 3, 2, 1. Coming here. Is that your favorite exercise? Yeah. Feel like the heart rate. Come down. Breathe. All right, you guys, one exercise. 30 seconds and you're done. 30 seconds. Okay? 30 seconds. We are going to plank, tuck and jack as hard as you can for 30 seconds. Meg, if you can do it, you're going full bar, full bore. Here we go. 30 seconds. All you got. 30 seconds. Here we go. Set up. Plank. Get ready. We're going in 5, 4, 3, 2, 1. We're hammering this on. Up and Jack. Yeah, Meg, Jack, we're all going hard. 30 seconds together. Come on. Yes, you can. Your best. 30 seconds right here. This is how you finish your workout, whether you're going to work, dinner. You got something fun planned after this? I don't know. I'm tired. Here we go. Yes. You can Finish strong for five, four, three, two, one. You guys are done. Awesome job. You made it. 20 minutes. Nice work, Meg. Ellie, you guys crushed it. 20 minutes. That was intense. But it was only 20 minutes. Nice work, you guys. I'm so proud of you. All right, I'm going to leave some time for you. Just stretch on your own. Okay? We used up our 20 minutes, so I want you to do some static stretching on your own. So just stretch and hold, okay? Make sure you stretch it out. Take some time. Take a couple deep breaths before you start your day or end your day. Awesome job. And we'll see you back here next week.