30-Minute Dumbbell HIIT Workout (All Standing)

Hi, I'm Lindsay Baumgrand of Nourish Move Love and this is your all standing hiit workout. If you love a good hiit workout at home, hit subscribe to our YouTube channel. Or better yet, join our YouTube community by hitting that join button. Alright, you guys, we have a standing hiit workout for you. We are gonna pair strength training with heart pumping cardio and we're gonna do it all from a standing position per your request. I'm Lindsay and I have the awesome Rachel with me today. Rachel's gonna be offering some modifications throughout today's workout. You can choose whoever you want to follow along with. All you're gonna need for today is one single dumbbell. We have anywhere from 15 to 20 pound dumbbells. Choose whatever you have at home, you can always double up those weights. If you have lighter weights at home, use what you have and we're gonna get this party started. You ready, Rach? Let's go. All right. Today's workout has three circuits. Each circuit has four exercises. We go legs, arms, combo, putting it together, full body and then cardio. You're gonna do the strength, the legs and the arms for 30 seconds on, 10 seconds off. It's gonna be quick and dirty, but then those combo moves and that full cardio move is gonna be a little bit longer. It's go seconds of work followed by 20 seconds of rest. So we are going to push that muscular endurance in those last two moves. You ready? New format, new format. We always love a good new format. Always fun. Let's get started with a warmup. We're going to stay standing, alright, like we promised you guys. So go ahead, start with your feet stacked underneath your hips. Go ahead, just give me a big inhale. Reach up nice and tall. Exhale, baby. Back bend. Take it down. Nice. Take it down. Just slap those arms. Get that blood pump in. Whether you're joining us in the morning, afternoon, evening, just getting that workout in. All right, nice. We're going to go for some knee hugs in three, two and let's go. Just hug it up. So pull the right knee up. Nice. Switch it out. Pull that left knee up. Nice. Little glute stretch as you pull up right there. Pulling those knees up towards your chest. Little, two, pulse, hug, little tug, tug. Nice. Opening up those glutes. Awesome job warming up those hip flexors. Nice. Go. Two more. Nice. Last one on the left here. And then I'm going to balance on this left leg. I'm going to make my right leg do a hip circle. Big hip Circle. And then I'm going to reverse that hip circle. Nice. Hip opener right here. Draw a big circle with that knee. Take it through a full. Taking that hip through a full range of motion. Bring it back and reverse it. Challenge your balance here. You could always grab a countertop, a bar stool, something to hold onto to help support you. Right here. Nice soft bend in that standing leg. One more on this side, one more on this side. Nice work. Bring it back round. Can you go into high knees for me? Right here. Just run it out. High knees, high knees. Get them up, get them up, get them up. For 8, 7, 6. You got it. 5, 4, 3, 2, 1. Switch it out. Standing on my right leg, left knee is going to draw those big hip circles. Nice soft bend in that standing right leg. Bring it back up. Nice. It is all timed intervals. Tap when you need to so you get to go at your pace, your tempo. Yes. Nice tight core. Thinking about pulling those ribs down towards those hips. Nice work, nice work. Nice big knee rotations there. Nice. Awesome job. Give me one more full rotation. Right here to the back. Bring it around back to the front. Let's go for some butt kicks. Run it out, run it out. Get those heels towards your glutes for eight, seven, six. You got it. Five. Squat it out in three, two. Let's squat it out right here. Feet go shoulder width, distance apart. Take it down and up, driving through those heels. Nice. Pushing those knees out towards those outer three toes. Down, up, down, up. You got it. Can you get a little bit deeper with each squat? Drive through those heels to stand you tall. Nice work, Nice work. Right here. Go four. Go Three. You're gonna hold at the bottom. Two. Hold it here and pulse. We're gonna go two pulses at the bottom. Pretend you have a dumbbell here. You're gonna go hand switch, snatch. Take it down. Pulse, switch, snatch. Take it down. We're warming you up for the moves you're gonna do. So pretend there's a dumbbell in your hand. It is a two pulse squat, big snatch. You're gonna pick that dumbbell and drive it straight up overhead. Big zipper straight up the body. Pulse and drive. Pulse and drive. One more pulse and drive. Let's push laterally. Push side to side. Drive through those outer glutes. Those outer glutes right here. Use those glutes and hips. Push, push. You can step touch. You can add a little push, push, go. Eight, seven, six. You got it. Five, four, three, two, one. Stand tall. Big reach up. Let's shoulder sweep it. Sweep it to the back. Warming up those arms. Core's nice and tight. Switch directions in 3, 2. To the front, to the front. Let's go. Swim it out. Right here. Nice. We're gonna go curtsy lunge, lateral lunge again, mimicking the moves you're gonna do in today's workout. 3, 2, let's go. Standing on my right leg. Left leg goes curtsy lunge, lateral lunge. If I had a weight right here, that single dumbbell goes right here. It goes down front racket. Take it down and rack it. Take it. Curtsy lateral. Big step, curtsy lateral. If you need to add a tap in between, you do that. 3. Nice work. 2. Hold it nice and wide. Last one. Just hold it here. Hit side to side. Just push side to side. Go. 4. Nice. 3. We're gonna switch those legs in 2 and 1. Now you're gonna stand on your left leg. Right leg goes curtsy lateral. Take it. Curtsy lateral. This move was requested by some of our member community. They love this move. They want to see it brought back. So here it is, you guys, this one's for you. The curtsy lunge, lateral lunge. This one's for our YouTube community. You can join over. We have what, like 1500 women in our community rocking workouts every day, sharing inspiration, accountability, support. Yeah, that is so fun. One more. It's so fun is right, right here. Let's jack it, jack it, jack it, jack it. Go. 8, 7, 6. You got it. 5, 4, 3, 2. Hold it here. Just run it. Fast feet, fast feet, fast feet, fast feet. Take those feet wide. Nice. Take them narrow. Nice. Go back to wide. Nice. Back to narrow. Hold it here. We're going to squat. Come on. Can you pick up that tempo a little bit with those squats? Nice. Finish that warm up right here. You got four, three, two, one. I'm warm. Rach, how about you? That is one type of warm up. Heart rate is high. I'm feeling good. Ready to head into circuit one. Circuit one, we're going to tackle that squat pulse and that hand switch into the snatch. That move you warmed up with. I'm going to start heavy. Big 20 pound weight here. Started in my right hand. Dumbbell's going to go between my feet. I'm going to do this move for 30 seconds. I'm going to squat. Switch snatch, rack down, switch snatch, rack down, switch, snatch. So Rachel's just going to give you a clean inside of a snatch. Ok? That's your first move. That's legs. From there, you're going to Go into arms. Dumba's going to go in the right hand. It's a three count row. So you go 1, 2, 3 and hold. So it's a single arm row. So you're going to hold it up on that third count. Ok? If you have lighter weights, go ahead and double them up here. Go ahead and double them up for the squats. Double it up for the rows. Yes. And then we're going to go combo move. And then we're going to go cardio. It's going to be a really fun superset. You ready, Rach? Let's go. Circuit one. Let's do it. Four moves. We're starting with 30. 10. Dumbbell in the right hand. Squat, switch, snatch. Squat, switch, snatch. You're there. In three, two. Let's go, let's go. Pulse, switch, snatch, rack, Pulse, switch, snatch, rack, down, switch. Nice on that snatch. I'm thinking just pulling the thumb to my armpit. Get it up overhead. Lock out that elbow. It's like one big zipper. Someone said. I like that zipper noise you make when we snatch. Like zoop. Is that what it is? Go a little zoop. Just think about zipping a big bodysuit all the way up. Dumbbell stays nice and tight to the body. You're here. Come on. Final three. Two. Give me one more. And this arm. Nice. Keep that dumbbell in your right hand. Three count rows. You're going to hinge over belly stays tight. Rowing just on that right arm? Yes. Let's start with the left arm. High row on the right. In three, two. Let's go, let's go. So it's one, two, three and hold. Nice. One, two, three and hold. A little bit fast moving now. We slow it down. Hold it here. Little uneven row. Nice. Want to keep those shoulders square to the ground. Core stays nice and tight right here. Let's go. 1, 2, 3. Finish. One more. Set. 1, 2, 3 and hold. Nice combo move, guys. Combo. New move. Single arm row, clean, squat, thruster. Keep the dumbbell in the right hand. It looks like this. Row to the shoulder. Squat, push. Take it down. Hinge, row, clean, squat, push. You're doing this for 50 seconds. Big combo move. Dumbbell stays in this right hand. You ready, Rach? Let's go. Stack it out. We go in three, two. Let's go, let's go. Row, clean, squat, push, rack, hinge, row, clean, squat, push, rack. Now. You're gonna do this for 50 seconds. I know it sounds really long, but it's a big complex move, you guys. So really, you're not gonna get that many reps in. You go at your pace, your tempo. Come on, come on. Hinge, pull, Think elbow to hip. Drop the hips, drive the hips. Nice one, dumbbell. So maybe, just maybe, you can go a little bit heavier than you normally would. Yes. Nice work. Come on, come on. Try and challenge yourself with these weights right here. Today, strength. And we go cardio next. 10 seconds here. 10 seconds here. On this move, you're going to cardio. You get a rest for 20. In 5, 4, 3. To rest and recover for 20 seconds. Dumbbells. Actually, your dumbbell is going to stay right here. Put the dumbbell to your right. Put the dumbbell to your right. Okay, it is a lateral push. So I'm going to hit left, hit left. Pick up right. Nice. Hit left, pick up right. That's where we go. 50 seconds. Push left. In three, two. Let's go, let's go. Hit left, Pick up right. But I'm picking up with my left hand. Hit left, pick up right. This is your cardio. Push. Pick up. Come on, push. Pick up. Nice training in all planes right here. Stay low in those legs. Maybe you can take that right hand. Hit the floor, pick it up. Hit the floor. Pick it up. Nice. Come on. It's all standing, guys. Take it at your pace. Your tempo. 20 seconds. 20 seconds. You got 20 seconds to rest and recover after this. That heart rate should be high. You should need a rest after this. Challenge yourself right here. What would it look like If I said 10 more seconds in this move? Yes, you can. 5, 4, 3, 2. You're out. Walk it up. Circuit one. Do it again. Quick sip if you need it. Quick sip of water. Back to the top. Back to the top. Dumbbell starts in my left hand. Pulse, squat, squat, pulse. Hand switch, snatch. Talk about heart rate being high with no crazy jumping. No. Up, down, no crazy jumping. Let's do it. Dumbbell. Left hand, squat, pulse. Hand switch, snatch. We go in three, two. Let's go. Your work time drops right here. Remember, this move is only 30 seconds, so maybe you can go heavier. Maybe you can challenge yourself here. Right? Come on. Pulse. Nice. Hand switch is optional if you don't feel comfortable with it. Just keep that dumbbell in the same hand. Yes. Whoo. Nice work, guys. That 30 seconds flies. You only got 10 left. Stay with it. Boom. Come on. Final five. Four, three, two. You're out. Dumbbell stays in my left hand. Three, count, row, rowing. Just on the left. Tight core. Hinge over dumbbell here. Right arm up. We row in three, two. Let's go. Let's go. One, two, three, and hold. Nice. One, two, three, and hold. Feel that core turning on Rachel right away. Hold. Nice. Keep those hips square, shoulders square to the ground. If you can't hold it at the top for a second, you're using too heavy of a weight. You got to be able to hold it. Strength and control right here. 5, 4, 3, 2. You're out. Whoa. How we doing? Ready for those? Combo move. Single arm row, clean, squat thruster. Dumbbell stays in my left hand the entire time. Yes. I love this move. I do, too. I love this move. Here we go. Hinge it over row, clean, squat thruster. 50 seconds. In three, two. Let's go, let's go. Row clean to the shoulder, drop, drive. Rack hinge, row to the shoulder, drop drive. Nice work, team. Yes. I love this big, complex move. This is one of my favorite ways to train. Full body, back, legs, core, shoulders, all turning on right here. Come on. Come on. Yes. If you're gonna work and you're gonna do a short, quick, intense workout, you really got to push yourself during these intervals. Guys, come on. Come on. It is you versus you today. Maybe you go a little bit heavier. So I love coming back to these workouts, too, right? You can always scale it to your level. Maybe you're not ready for the squat thruster yet. Right? Just stick with the clean and squat. Five, four, three, two. Finish right here. Push it. Dumbbell hits over to that left side. Hit right. Pick up left. Hit right, Pick up left. Yes. You're pushing to your right. You got 10 seconds. Soak it up. 50 seconds. We finished circuit one right here. Yes. Push right, push right. In three, two. Let's go, let's go. Hit right, Pick up left. Nice. Hit right. Pick up left. There it is, guys. Nice hit right. Set that dumbbell down with control. Come on, come on. Stay loaded in those legs. This is your chance to push your pace, push your heart rate. Come on. Come on. Sweat. Starting to fly. Yes. Whoa. Nice work. Rach can always slow this down. You guys, it is your 50 seconds. It's your 50 seconds today. Come on. What Darlene has said she loves about our HIIT workouts is that she's new to hiit, but we make them accessible for all levels. Yes. You can totally scale this workout to fit your level, especially this one. It's an all standing hit. A lot of people don't like the up down. This is a great hit workout for beginners. 5, 4, 3, 2, and you're out. Nice work, dumbbells. Off to the side. Towel and water up. Circuit one. Circuit one, done. Circuit one, done. Nice work, Rachel. All right, two circuits left. Guys. We don't do hiit much anymore. This feels challenging. Yeah, heart rate's high. I mostly strength train these days, so. Okay, guys, we're gonna move on that move. We did the warm up. Curtsy, lateral curtsy, lunge, lateral lunge. Go a little bit lighter here. Lunges are still challenging for me. I'm about 6 months post knee surgery, but I'm gonna do my best and go at my pace. You got yours? Let's go ahead and start. Right foot planted dumbbell, left hand, curtsy lunge, lateral lunge. So I'm going to curtsy, clean, lateral drive, curtsy right into it. Okay. If you want to add taps in between. Add taps in between. Or you can go right into it. Yes. You go right from that into a single arm. Push, press, dip drive, dip drive, dip drive. Yes. For 30 seconds right there. Okay, I'm going to do it. I'm going to go 20. I'm gonna try it. We'll see how it goes. Can always drop weights, right? Here we go. Curtsy lunge, lateral lunge. Single arm push, press. 30 seconds on, 10 seconds off. Then we got a combo move and we got core cardio, cardio, cardio. Here we go. Right leg, stay stagnant. Left leg moves. We go in three, two. Let's go, let's go. Curtsy, clean, lateral right into it. I'm gonna go at my pace. You go at your pace. Yes. Go a little slower here. Make sure I'm protecting my knees. Moving at my pace. It's 30 seconds. You move at your pace. Come on, come on. Shoulders. Stay stacked up right here. Give me a slight hinge forward here. Up right here. Hinge forward here. Nice. Upright rib cage to thigh. Nice. Come on. Five, four, three, two. You're out. Rest. Let's keep the dumbbell right here. We'll go left arm first. All the lefties say amen. Single arm push, press, two inch dip drive, racket. Three, two. Let's go, let's go. Dip drive, dip drive. If you have a lighter weight, give me a strict press shoulders. They're gonna feel this one. But you're just using one dumbbell, so maybe go a little bit heavier here. And you only got to do each side once. Yes. Come on. Push. Yes. Push. 10. Come on. Yes. You can hang with me. 5, 4, 3, 2, 1. Holy bananas, that one gets me. Okay, you ready? You're gonna go take your dumbbell. Hold it in each hand like this. Gonna go. Step back. Lunge, hold, push. Tricep, bend, extend. Racket. Bring it up. Drive high. Knee switch. Okay, we'll start. Whole step back, right? Standing on your left leg. Right leg, steps back, lunge, hold, Press and triceps in three, two. Let's go. Step back. Hold, hold, Push, bend, extend, rack drive. Switch. Hold. Push, bend, extend, rack, drive. This is your combo move. Yes. Push, bend, extend. That brand new, too, I think. I can't remember anymore. It feels new to me. Yeah, I think it is. That balance on that switch. Nice work, team. Switch. Nice. Push. Down, push. Just the heavy breathing steps in now. 10 seconds, guys. 50 seconds is a long time to strength train. Push. 5, 4, 3, 2. You're out. No weights for your cardio. Rest for 20. Rest for 20. Who? I need a sweat towel up in here. Okay. Lateral lunge. Jump. 1. Switch. Looks like this. Hit left, straight back, switch. Hit right, straight back, switch. Rachel's just taking the jump out. Hit right, hit right. In three, two. Let's go, let's go. 50 seconds. Hit right. Lunge, switch. Hit left, lunge, switch, Hit right. Yeah. Take a lot of room right here. Get that coffee table out of the way, right? Your pace, your tempo. It's 50 seconds of work. We're shooting this video, actually, as a remake of one of the very first full length 30 minute workouts I ever shot for my 30th birthday. In fact, I'm 34 going on 35 now. I was over almost five years ago, and this move was in it. I'm bringing it back. I like this move. I like it. We'll link the OG below the original hiit workout. Tell us which one you like better. Whoo. I don't know. I feel like this one's pretty spicy. Might be harder. 5, 4, 3, 2. Legs are on fire. 1. Holy bananas. You got to do it again. We go again. Okay. Heavy breathing. It's a true hiit workout. For me anyways. Dumbbell. Right hand, left leg does not move. Curtsy, lunge, lateral lunge. You're gonna hit lateral right? Yes. 30 seconds. Push, press right arm. Those are your Two strength moves. 30 seconds. On we go. In three, two. Big inhale. Let's do it, guys. Exhale. Here we go. Curtsy, clean, hit right. Curtsy clean, hit right. Nice member. Think shoulders stacked. And then I go into a slight hinge forward for that lateral lunge. I'm thinking glutes and quads. Glutes and quads. Other side, glutes and quads. Here, glutes and quads here. Left, now right. Both legs are working actively. Whoo. That was a quick curtsy lunge. Lost my balance. Come on, come on. Three, two, one. Man, that 30 seconds flies, doesn't it? Rest for 10. Single arm push, press on the right. Come on, Lindsay. Three. Let's go. Two. Let's go, let's go. Everything is harder when your heart rate's high. Yes. Okay. Also, 30 year old Lindsey, who wrote the original workout, did not believe even 10 second rest periods. We're supposed to have 20. What happened? I get older and I cut the rest. You said more efficient, quicker workouts. Quicker workouts. Ten seconds, guys. Come on. Five, four, three, two, one. Holy stinking bananas. I'm gonna drop weights for this one. Lunge, press, tricep. All right, when I was 30, what did I have? One kid. One. One kid in the original workout. Now I got three. I'm curious. Which one do you think is harder? Step back, lunge, hold, press, tricep. We'll step back left this time. Doing this one for the lefty. Step back left in 3, 2. So step back left, hold, push, bend, extend. Here, drive, switch. Step back, right, push, bend, extend. Nice. Yeah, I love it. I would love to know which workout you think is harder. We'll graph the kids, right? One kid, 30 minute hit. Three kids. Which one is harder? You would think they would get easier as they get older, right? I don't know. Rach, what do you think? I definitely do not think that's true. Every time you come back from something, whether it's a baby or an injury, a knee surgery, your workouts get harder. I don't know how it happens. You get more creative. Our rest times get shorter. More time under tension. Always looking for new ways to challenge you guys. Cause you guys are always up for that challenge. Five, four, three, two, one. Holy stinking bananas. You ready for the cardio? Lateral lunge. Jump, lunge, switch. Lateral lunge. Jump, lunge, switch. Hit right, hit right. You got 10 seconds. I'm soaking it up. Soak it up. Soak it up. Hit right. Jump, lunge, switch. It's your 50 seconds. What are you going to do with it today? Pause. You versus you. You go in three, two. Let's go. Come on, come on, come on. Yes. Right here. Your 50 seconds. Your 50 seconds. Let's go. Come on, come on. Quick and dirty workouts. We love them. Yes, Elizabeth does too. She loves a quick, dirty workout. She said she's even going up in weight, especially with these single dumbbell Workouts. Can you challenge yourself? Can you go up in weights right here? Come on, Come on. It's a great workout to try it. Let's go, team. Come on. You're in the fire. 20 seconds. 20 seconds. Hang with it. Hang with it. Your pace, your tempo. Nice work, rage. Nice work, rage. Keep moving. Ten seconds. Ten seconds. Stay with me right here. Last five, four, three, two, one. More jump lunge. Because everybody loves them. Nice work. Legs on fire. Grab water. Two circuits down, one to go. Good news, last circuit, you only have three moves. Legs, arms, cardio. Cardio is kind of fun. We're bringing back something I used to do in my original videos. It's gonna be fun. We haven't done this in a long time, Rachel. I don't think ever with you in a workout, have we. Only alive alive with one time in the last. Okay, are you ready? The suspense. You're in. What is this? You're in. Okay. Stagger, deadlift, reverse lunge. Another team NML favorite around here. Here we go. Front foot forward, back, toe popped. Right foot forward, left toe popped. Dumbbell, left hand, hinge, hinge, hinge, hinge. Drive up, step back, reverse lunge. 30 seconds. You're just gonna do this leg once. We'll do the other leg the next time. You go right from that into a good old single arm bicep curl. Challenge yourself. Can you go heavier today on those biceps? Yes. Last circuit, Rach. Last circuit. Say, yes, I can. Yes, I can. Yes, I can. Stagger, deadlift, reverse lunge in three, two. Let's go. Someone was saying, Rachel always says, let's go instead of yes, I can. So she gave us a good yes, I can right there. I'm trying. I said, I never even realized that. But you're right, I do. Say, let's go. I like your let's gos. They get me amped up. Rach. I'll try to do both. Make everyone happy. I like a good let's go. Gets me fired up. Nice work. Your pace, your tempo. You're thinking hips back and hips down. So I'm working posterior chain and then anterior chain. Okay, so that's back side of the body, front side for three, two. Give me one more lunge. Because you can. Nice work. We're gonna keep this dumbbell in the left hand single arm curl. Let's do it. Palms gonna flip out. We go in 3, 2, 3. Go. Good old single arm curls. Nice. Challenging myself today. Go. A little bit heavier than I normally would because we have just one dumbbell. Nice work. Exhale up. Inhale lower with control. Don't just let that dumbbell fall down. Think soft, bend in my knees. Think spread that core part underneath me. That's instantly going to activate your core. Tuck your tailbone underneath your ribs. Glutes are turned on, core is turned on, right? Everything is active while I curl for three, two and one. Set it down. You ready? Cardio move. Cardio move. It's no weights. It's no weights, okay? We haven't done this in so long. I'm so excited. 50 seconds, and guess what it is. It's my call. That means I tell you what to do. Keep your eyes right here. Keep your eyes right here. Yes. It's 50 seconds, and it starts in three, two. Let's go. Fast feet, fast feet. Come on, right here. Fast. Beat this tire underneath your toes. You're light on the toes, okay? Hang with me. If you stick behind, you want to skip a move. I don't care. I just want you to keep moving. Bring those feet in. Narrow, narrow, narrow, narrow, narrow. Bring them wide, wide, wide, wide, wide, narrow, narrow, narrow, narrow, narrow, wide, wide, wide, wide, wide. Now get comfortable where you want to squat jump, because you're going to squat jump in three, two, three. Squat jump. Down, up, down, up, down, up. High knees, high knees, high knees, high knees, high knees, high knees, high knees. Ready? Just run them. You're gonna go behind these and hold in three, two. Let's go, let's go. One, two, three, and hold. One, two, three, and hold. One, two, three,. Option A, stay right here. Option B, move laterally in three, two. Let's go, let's go. One, two, three, and hold. One, two, three, and hold. One, two, three,. One, two, three, and Hold. Three, four, two. Rest. That went fast. That was fast. Was that a fast. 50 seconds. I liked it. Grab your water. I loved it. One more time, guys. One more time. Staker. Deadlift. Reverse lunge. Dumbbell. Right hand. Here we go. Left foot forward, right toe popped. Left leg stays. Right leg moves in three, two. Let's go. 30 seconds. Hinge, hinge, hinge drive, drop back, stand tall. Hinge drive, drop. Nice. Deadlift. Lunge. Awesome work. I'm thinking hammies, glutes, hammies, glutes and quads. Nice work, guys. 10 seconds here. There we go. Single arm, bicep curl, right arm only. That's where we go. And five, four, three, two, one more. Deadlift. Nice. I gotta set that dumbbell down quick. Shakeout. Single arm curl, right here. Palm faces out. Guess you could go Hammer curl, if that suits your fancy. We go in 3, 2. 30 seconds. Let's go. Curl. Nice work. Catch your breath. Right here. Catch your breath. Come on. It's this and 50 seconds of my call cardio and you are out of here. Guys, this is it. This is it. No bonus move. I want you to give me everything you have in that 50 second burnout. 10 seconds. Here. Come on, come on. Stay with me. Yes. 5, 4, 3, 2. Give me one more curl because you can set the weights off to the side. Rest for 10. You ready? 50 seconds, my call. All out effort, everything you have. Yes. There's no bonus round. This is it. It is this and stretching. Okay? Come on. You ready? I'm ready. You ready? Fast feet, fast feed, fast feet in three and two and one. Let's go. Fast feet, fast feet, fast feet. Let's do it again. Go wide, go narrow. Go wide, go narrow. Take it wide, take it. Narrow jumps again. Squat jumps in 3, 2, 3. Squat jumps, down, up. 1, 2, 3. Run again. Fast feet. Take it to the back of your mat. Back your mat. Right here. Hold those feet. You're gonna go tap the mat. Tap forward, tap back, tap forward, tap back. Rachel's got you with a modification. Hello. Can you stay in those legs? Walk up, walk back. Right here. Legs are on fire. Yes. You have four. Nice. You have three. Back to high knees in two. Last one. High knees, high knees, high knees, high knees, high knees, high knees, high knees. Get them up, get them up. Heisman runner. Go. All the way here, all the way to the right. Push left. Go. Chop, chop, drive. Chop, chop, drive. Come on. 10 seconds. 10 seconds and you're out. Right here. 5, 4, 3, 2, 1. That was fun. Whoo. Hands on knees. Nice work, team. Grab your water. Time to stretch. 30 minutes. Full body hit. Strength and cardio. Who had fun? I loved it. I loved it. Fun one dumbbell. Always fun for me. Okay, big inhale. Reach up. You crushed it. Right wrist grabs left. Up and over side. Body stretch if you want to stay up top if you want. Take it all the way down, around. Go for it. Whoo. That feels good. Up and over. Other side. Option, stay here. Option, all the way down, around. Nice work. Take it up. Flap the wings. I'm so proud of you. You crush today. Right arm out. Left arm follows. Push to me. Spread those shoulder blades apart. Nice. Reverse it. Stand tall. Right arm back. Left arm follows. Pull the knuckles away from the tailbone. Spread the chest apart. Big chest expansion. Nice work. Walk Those feet in. 3, 0. Standing on my Left leg, right heel. Comes with a little quad stretch. Tuck that tailbone towards me. Stand up straight. Roll the shoulders down and back. You crushed it. You guys. Beginner advanced. No matter where you are on your fitness journey, you can come back and do this workout and try and get 1% better. What does that look like? Maybe it's a deeper squat. Maybe it's a heavier weight. Maybe it's better form. Maybe it's bigger range of motion on those lateral movements, right? You just come back and you keep getting better. I'm just so proud of you right here. Let's hug the left knee up. Starting on the left a lot today. This one's for the lefties if you're left handed. I'm so sweaty. I can't. I know. I'm like slipping. Grab my leg. Okay, you're going to take this and you're going to open up this hip. Open it up. Open for three, two, one. Set it down. Nice. Here we go. Sitting on the left leg. Right knee comes up. Grab your sweaty knee cap. Sweaty knee. You know it's a good workout when your legs are sweaty, right? My shins are sweating. It was a great workout. We set it down. Here we go. Right, heel comes up. Okay, you're just gonna give me a nice little sweep and reach. Big sweep. One more on this side. Big sweep and reach. Switch it out. Other heel out. Big sweep and reach. I loved it too. A good all standing hiit workout. Tons of fun. Nice work. High fives race. Here we go. Lynn, I'm so stinking proud of you at home. We'll see you back on the mat for another workout really soon. Have a great day. Thanks so much for crushing that hiit workout with me. If you loved it, hit subscribe to our YouTube channel. Or better yet, hit the join button and join our YouTube community. If you want a fun ab workout to add on, check out this workout right here. Otherwise, find all of our hiit workouts in this playlist right here. Have a great day.