10 Minute QUICK HIIT - Beginner Babe Challenge Day 13

Hey, hey! We are back in the Movement by MK studio and I am so excited to sweat with you here today. We have day 13 of the Beginner Babe Challenge and this one is gonna be a good one. I am someone, I love quick, effective workouts, especially when they're HIIT-based, and this is what this is. So it's a high-intensity interval training style of training, but I promise you I'm gonna make sure that you're capable of accomplishing this workout and we are going to do it together, which is the best part. So you don't need any equipment today. Make sure you got a water bottle, your You're definitely going to need that. And then make sure you got your challenge calendar ready because after this workout I want you to send me a sweaty selfie. Remember, you can pick up this workout any day of the week if that— you're like, you know what, I want a heart rate blasting workout, then this one is for you. If you don't have your challenge calendar yet, make sure you subscribe below. It will get sent directly to your inbox and we will get ready to rock. Sound good? Give me a double thumbs up, let me know you're with me. And we are going to start with those feet about shoulder width apart. So we're going to start out by bringing that foot up for 1, foot up for 2. Option to air squat is your basic move, or the option to go up for 1 and 2, drop down. All right, your 45 seconds starts here. So the tap for 1 and 2, basic air squat if you need, tap for 1 and 2, option to drop down. If that's too much, knee comes to elbow for 1 and 2, drop down, in and out. Let's go! Either one works, just depends on your flexibility. This one will definitely open up those hip flexors, everything in between. But again, if it's too much, no worries. All right, so you are day 13 of this challenge. As we go through this workout together, I want you to think about what we've talked about every day. How are you feeling mentally and physically? Have you noticed a difference? Are you going to keep showing up? Come on, 8 seconds here. We're going to come into high knees. Option for low impact is available, so don't worry. In 5, in 4, in 3, in 2, and 1. High knees here. So you're just going to drive those knees up. Too much, you're right here. 45 seconds is on. Arms can get involved to give you a little bit more momentum. Good. Right in place, driving those knees up for 30 seconds. Good. It's a quick burst of cardio, then we're going to inchworm our way out and slow things down to engage that core. Heart rate should be through the roof right here. 15 seconds. Come on, it's quick. You got it, babe. We get ready, we slow it down in 7, 6, 5. Knees are high for 4, 3, 2, and 1. Come to the back of the mat. We're gonna slow it on down. Hands are gonna come on out into pretty plank. You drive in for 1, drive in for 2. Walk your way back up. This is your active rest. You're time to get that heart rate back down. You have 40 seconds here because I know your heart rate's elevated. This is your opportunity to be checking back in with yourself and slow it down before we get it back up. The best part about this workout too is it can be as high impact as you want or low impact as you need. 15 seconds. We're gonna come in, double pulse jump squats, which are intense. So if you need to double pulse air squat, that's okay. In 4, in 3, and 2, and 1. Turn and face towards me. Roll your shoulders back. Double pulse jump squat, double pulse jump squat, or double pulse air squat. All right, let's go. It's 45 seconds, quick burst. Yep, that's right. Come on, we double pulse, we bring it up. Last part is you get a quick sip, you get about 15 seconds of rest before we start it from the top. Today's workout, 4 moves, 2 times through. You can do it. When you simplify it, it becomes a lot easier. You have 20 seconds before that water break comes. Keep pushing with me here. Come on, even if you got to go low impact, an air squat, that is fine. Just air squat it out. Double pulse. Good. 8 seconds, we're in it. First 6. For 5, water break in 4, 3, 2, and 1. Take that quick sip. Oh my goodness, talk about a burner. All right, quick set. We're gonna start it right from the top. 45 seconds starts here. Driving up knee or your toe, either one. Drop down, let's go. You got about 4 minutes of work left. That is it. Pretty quick, right? And then trust me, you'll look back today and be like, remember when I woke up and did Movement by MK? Or after a long day at work, or whatever you had today, you got here and you got it done. 15 seconds. Your intense cardio blast is coming up. But remember, it's only 45 seconds. You got it here in 5, 4, 3, 2, and 1. Option a knee hug if you need it, or all out. 45 seconds, knees are up. Yep, we use those arms to engage everything, get that momentum to keep cruising through not only today but the remainder of this challenge. You are doing so well. Come on, good work. Drive it up. Whoo! You got 20 seconds before we inchworm our way out. Are you ready to slow it down? Okay, the inchworm is difficult, but again, it's that opportunity for you to take that step back. All right, we got it. 7 seconds, 6, we push for 4, 3, 2, and 1. Take a breather here. Whoo! All right, we walk it out, we bring that back in your inchworm. So you come on down, drive it in for 1, drive it in for 2, walk your way back up. Option to air squat or jump squat, either one. This is definitely one of those workouts where you see the moves written down and you're like, it won't be that bad. Then we start to do it and you're like, whoa, that's definitely challenging. But that's why this challenge is called a challenge, because it's not easy and it's something to try to motivate you to keep moving forward. 15 seconds. We get ready. Your double pulse jump squats are coming back in. In 5, in 4, in 3, in 2, and 1. We're up on our feet, let's go! We drop down, double pulse. So you know the drill of these workouts, we are adding on where we can, slightly improving every single day. So after we hit these jump squats, I'm gonna give you the option to finish strong with me, okay? Come on! Again, if you need to take a sec to reset and double pulse Go for it. You got 25 seconds here. Out of breath, feeling good, knowing that there's an end in sight, knowing that you're so close. Come on, breathe. It's 8, first 7, we hold in 6, in 5, in 4, in 3, 2, and 1. Hold. Hold right here. Go a little bit lower if you can. A little bit lower. Now we tap out for 1, 2, 3. Stay low. Come on, 20-second tap out. You got it. I know we're so close to the end. You have this 15-second tap out left. We got a 15-second pulse out, and that is it today for your HIIT cardio. Talk about not needing a treadmill. You got all that cardio in right here. All right, are you ready? To finish on your 15-second pulse. You drop down a little bit more. In 3, in 2, and 1. Drop it down, lower, pulse. 15 seconds. This is your burnout. This is where we leave it today with that energy, motivation, confidence, and consistency to keep going. It's 7, 6, you got it, babe, for 5, 4, 3, 2, and 1. You are done and dusted. Day 13, that was a doozy. But again, how accomplished do you feel? I have to agree and think that you don't regret coming today. 10 minutes is powerful. So thank you so much for being here, and don't forget that. Remind yourself of that later in this day, that you got it done. Okay, I want to see that challenge calendar. Tag me over on Instagram, send me that sweaty selfie, and I will see you tomorrow for day 14. Have a good day, bye!