Summer Workout Challenge Day 1 Burnout: 10-Minute Full Body HIIT (Max 20)

This 10-minute full body HIIT finisher is the burnout to day 1 of my Max 20 program, and you can get the full program when you click the link in the description below. Hi, I'm Lindsey Bomgren of Nourish Move Love, and I'm joined by the amazing Rachel. Hi! She'll be offering modifications throughout this quick 10-minute HIIT finisher. We've already warmed up and done a workout. This is meant to be a true burnout. All right, you have 3 circuits, 3 moves per circuit. We go strength, HIIT, isometric holds. It's going to be a full body finisher you can tack on to any workout. 40 seconds on, 15 seconds off. We're jumping right in with strength. We start with an air squat. So feet are going to be shoulder width distance apart and you are going down, up. 40 seconds starts in 3, 2, let's go! Air squats, down, up. You can go at your pace, your tempo. If you want to make this more high intensity, you move through this air squat a little bit more rapid, right? No equipment, no repeats for today's workout. So you do each exercise once and you are done. We start with 3 base moves. We pick up the intensity for Circuit 3 and go high impact or keep it low impact. And then we go isometric holds for a true burnout. Here we go, team. You got this. Nice work. Down, up, down, up. Push that floor away. 10 more seconds in this squat. We're going to change planes and go side to side for lateral lunges in 5, 4, 3, 2. Rest and recover. Rest for 15. Walk it out, walk it out. Alternating lateral lunges. Make it big. Hit right, hit left. Okay, hit right, hit left. 40 seconds, we're there. In 3, 2, let's go, let's go. Hit right, then left. Nice work. Again, this is meant to be a full body finisher you can do absolutely anywhere in quick 10-minute format. We're using it as the burnout through day 1 of our Max 20 program. Which is strength training made simple in 20 minutes a day. You can get the full program when you click the link in the description below. If you want something extra— the program is very strength focused, so if you want something extra to burn it out at the end and raise your heart rate, get those steps in. That's what this burnout is meant to do. It's meant to raise your heart rate, give you a little bit of that cardiovascular or that heart strengthening. You're here for 3, 2 Rest and recover. Going to the mat for the last move, push-up arm extension. So I'm going to do one push-up, reach the arm away from me, kneeling or on your toes or on an incline. We go in 3, 2, let's go! Lead with that chest, hold at the top, reach the arm. Nice work. Controlled right here, reach. Nice. All right, so those were your 3 base moves that we just are— just did in the strength circuit. In the next circuit, we're going to take things up a notch, notch, high intensity, right? I'm guessing you can guess where we're going to go. We're going to basically add a little impact to these 3 foundational strength moves. Woo! Yes, team. Come on. What would it look like if I said 10 more seconds in these push-ups? You got this. Yes, you can. Finish strong. 5, 4, 3, 2, rest and recover. Take it up, rest for 15. We go high intensity, taking that squat into a squat jump. Touch the ground, explode. Touch the ground, explode, or reach. You're there in 3, 2, let's go. 40 seconds, 40 seconds. This is the high intensity circuit. This is where that heart rate goes up a notch. Push it, guys. Push it. Come on. Yes, you can. Yes, you can. Get those hands overhead, touching the ground with each rep if you can. Let's go. 20 down, 20 to go. You can do anything for 40 seconds. Yes, you can. Yes, you can. Keep pushing right here. Last 10. Woo! Go team. Go team. Come on. Right here. Finish 5. 4, 3, 2, rest. Holy bananas. 40 seconds. A different type of challenge than the strength moves, right? Breathe. Lateral bounds, bound, bound, landing on 1 foot or 2. Hit right in 3, 2, go. Hit, hit, hit, hit, hit. You can land on 1 foot or 2. Nice. Now let that heart rate recover a little bit. Targeting smaller muscles here. Squat jump, major muscles, glutes, quads. Now we're hitting our hips, smaller muscles, a little bit less oxygen required. Catch your breath because we go big again for number 3. We go big for move 3. Come on, what would it look like if I said 10, 9, 8, you got this, 7, stay with it, 6, 5, 4, 3, 2, rest. Whoo! Walk it off. Last move, big kahuna, chest to floor burpee standing, towel slams, burpees. Walk them, step them, any way you want them. 3, 2, go! 40 seconds of burpees. I'm going chest to floor. Rachel's got your modification. Pommel slams. Get those hands above the heart at the top. Come on, this is your last HIIT move. Last HIIT move. Woo! And you only got to do it once. You only do it once. Circuit 3 is isometric holds. Push it, team. Yeah, Lindsey. 10 seconds. Yes, you can. Yes, you can. Just keep moving right here. Last 4, 3, 2, rest. Woo! Look at that heart rate. Hands on knees. Isometrics. Chair squat hold in 3, 2, drop hold. Sitting like you're sitting on a chair. Getting those arms up if you can. Rachel's making room for the baby bump. Okay, you can always take your legs wider if you need to. I'm going knees and ankles to touch. We're sitting and we're breathing. You're already 20 down, halfway. Can you drop that seat 1 inch? Woo! Bringing me back to my barre days. Embrace the shake. Embrace the Shake. Keep breathing. Come on. Drop one more inch. One more inch. For 5, 4, 3, 2. You're out. Woo! Yeah, Lindsey. Yes. Lateral squat. Remember that lateral lunge we did? Lateral squat. Feet, feet. Hard to talk. Feet stay planted. Shift right in 3. 2, shift right, hold. Hold here for 10 seconds. Hey, you're sitting into the hip, holding isometrically. After 10 seconds, we're going to shift that weight over to the left leg. Right now, shift, hold. Shift, hold here. Hold for 10 here. 10 seconds here, then you're going to shift back to the right for another 10, back to the left for the final 10. Shift again. Right now, shift. Hold 10. Can you get a little bit deeper in this shift? Think deep. You got it. Chest up, eyes up. You're looking at me, looking right here. Come on, we shift now. Last 10, last 10. Hold this. Come on. Yes, you can. For 5, 4, 3, 2, rest. Nice. Final move. Good old plank hold. It's classic. Let's just say we're preparing you for something, something that is coming. All right. We're preparing you for what has launched in the Nourish Move Love app. If you're not familiar, click that description link in the description. Plank, 3, 2, hold, hold your plank, hold your plank, shoulders over elbows or wrists. Hold here. We are trying to prepare you for something we've launched in the Nourish Move Love app. You can click the link below in the description if you want to make this your best year ever, where you can do this program right alongside us. Get the 10 bonus workouts that go with this Max 20 program. All you got to do is click that link in the description below. Train with us. It's a community of amazing women who are getting so sick and strong. 10 more seconds. Yes, you can hold it here. Let's go, team. 4, 3, 2, rest. Talk about a full body finisher. Yeah, holy bananas, you did it. Woo! If you want the full Max 20 program, Focus on strength. It's in the description below. If you want the burnout workouts that go with this program, it's in the NML, NML app, also linked in the description below. Look forward to seeing you guys back on the mat. Awesome job knocking out that full body finisher. If you loved it, hit subscribe to our channel. I've queued up day 1 of the Max 20 program for you right here. This is the burnout to that. If you've already done that, Great news, we've got the full Max 20 program linked for you in this playlist right here. Love for you to join us for that strength challenge.