15 MINUTE FULL BODY HIIT WORKOUT - Burn Calories | 30 Day Workout Challenge (DAY 04)

Hey squad, we are back! I'm excited. We have a full body 15-minute workout, 5 different moves back to back to back, limited rest, 3 times through. That is it, my friends. We're gonna stretch it out and then we'll cool it down. Make sure you got a mat, make sure you got some water. I'm going to utilize my MBM booty bands today. I always go with the light gray, so if you have them, you can slap them on and let's get to it. We'll bring it into a warm-up here, so bring your arms up, give me a big deep breath in through the nose, exhale through the mouth. Good. Take a second here. I say it every time, you can roll out your neck side to side. Just focus on your breath, whatever feels right. Shimmy those hips side to side. Good. I want you to release those arms behind you here. Just stretch out those shoulders. Again, you can sway your hips or you can stay steady, whatever feels right. Maybe you will lift them up a little bit more. Good. Bring them back above your head. We're gonna come in downward into a forward fold. Let that head hang heavy here. Again, big deep breath in through the nose, exhale through the mouth. Good. I want you to roll it up here and place your hands out in front of you, reaching for these fingertips. We're just going to stretch out these arms a little bit. Bring it side to side, roll out your neck. Good. Switch it out here. Same thing, bring those arms above your head, reach for that elbow, stretching out this right arm, right tricep. Good. Switching it out here. Good. I want you to bring those arms down one more time. Release them on up. We're just gonna get in this full body stretch. We're gonna come in to a little bit of cardio, get your heart rate up. You guys know it. But again, today is going to be quick and effective, you guys. We have those 5 moves, 3 times through. That's it. Good. Let's get that heart rate up in 3 and 2 and 1. Bring it into some butt kickers here. You're gonna get those arms involved. Good. They're gonna be by your side, driving those legs up, kicking your booty here. Good. Stay with it. Heart rate is gonna come up. That's always my goal. If you've taken my classes, you know I say it all the time. It's crazy how fast your heart rate can just like be through the roof in a short amount of time. Good. We got 15 seconds here. We're gonna come in and out, then we're gonna come in to our first move, which is going to be a monster walk. Option to add on a jump squat. Stay with me here. It's in and out. You can slap on that booty band if you want to, but we got 7 more seconds. For 6. Yes, in and out. Come on, bring it with me. For 3, for 2. And 1. Like I said, I start with the light gray, slap it on, and then we're going to come right into that monster walk. So you're going to want to find a little bit of space here. Feet are going to be wider than those shoulders, booty is down. You're going to walk it little steps at a time, and then you're going to come on up. Option to jump squat, or you regular air squat. Okay, it's 35 seconds here. Then we go into our second move. You can keep the booty band on for most of this workout except the fifth move. I'm telling you guys, 3 rounds, you're gonna be so out of breath. Good. Little steps here, staying low the entire time, acting as if somebody is like holding like a measuring stick, a rope, something that you cannot stand above. Let's go, we're here for 3, for 2, and 1. Come to your back of your mat here, place those hands on down. We're going to come in, we're going to shoulder tap it. Once you hit those 5, you're going to side tap it for 5. So 1, 2, 3, 4, and 5. Bring it back in, shoulder tap for 5. Good, 35 seconds here. You go at your own pace, your own speed, but I do want you to focus on the form. So hands are directly underneath your shoulders, hips are not wobbling, nice flat back here. Side to side. If you have that booty band on, lots of resistance. Good. 15 seconds. Each round will get a little bit shorter and shorter. As we make our way through. Good, stay with it. It's 5, for 4, for 3, 2, and 1. Pop it on up, turning face towards me. You're gonna drop it down, knee comes up the elbow, knee comes up the elbow. Option to crisscross, or knee comes up the elbow, knee comes up to elbow, center squat. Okay, we're on, let's hit it here. Drive that knee up. Good. Working those obliques at the same time. Booty is low, we drive it up. Little cardio blast. Crisscross it out. Good work. So we got 2 more moves after this, then like I said, 3 times through. Good. Breathe here. If you need to slap that booty band off, totally can do so. Whatever feels good. Stay with it, drive it up. Good. It's 3, 4, 2, and 1. Feel free, slap the band off if you need to, or you can keep it on the whole time except for the last move. Walk it on out, back into plank. We're going to bring those feet wider than those shoulders. We toe tap it out. So this is what I call active rest. It is super powerful but gives you the opportunity for heart rate to come back down. Breathe. Let's go. Good work. I know you can tell I'm right here with you being like, holy Schmidt. We're gonna get through it together, okay? Dance cardio is coming up. Yes, ladies! Good, stay with it. It's 5, 4, 4, 3, 4, 2, and 1. Pop it on up, let's go! Side to side at first. All right, so you're gonna follow my lead. We go 1 to the front for 2, 2 to the side, come in center for 1. For 2, on the left to the front for 1. For 2, to the side for 1. For 2, in the center. Okay, you're at your own pace here. Bring it in and out, in and out, in and out. Good, 35 seconds. What's most important here is you are just moving to feel good, moving to keep that heart rate up, doing it in your own space. No worries. 15 seconds, we work for that first water break. Stay with it. The second round, we'll change up the dance cardio a bit, then we'll go back to the OG format in round 3. Good, we got 4, 4, 3, For 2 and 1. Grab a sip. I am just as tired and out of breath as you are. That's the best thing about it, right? As the trainer, I still struggle. 15-second break. Good. Grab that water, shake it out for a sec. All right, slap that booty band back on. We're gonna be back on in 5 seconds, in 4, to the back of that mat, in 3, in 2, and 1. So booties are down, walk it out. All right, the best thing about it: 1, this is a shorter round. 2, you already know what to expect. You've already proven that you can do it once, which totally means you can do it a second and a third time, okay? Now remember, stay low, baby steps, walk it back, air squat or jump squat. 15 seconds here. We walk it out into the plank shoulder tap combo, okay? We add in those plank taps too. We got 5, 4, 4, 3, 4, 2, and 1. Come to the back of the mat, walk those hands on out. Good. 5 shoulder taps. Remember, not wobbling here. Hold it nice and slow. Good. Who's sweaty? Me. Oh my goodness. LOL, you guys, it is so hard, but you got to keep going. At any time if you need to modify, just drop to these knees, shoulder tap it out. But shoulder tap Then come in, hit your 5. Good, stay with it. 8 seconds, popping up on our feet. Knee comes to elbow in 4, in 3, 2, and 1. Pop it up, let's go! So bring a little bit of energy into this, you guys. Let's go, get a little bit dramatic. Good, stay with it. Crisscross it out. Yep, that's right. Knee comes to elbow, crisscross here. Booty is down. Good work, stay with it. We're gonna come back in plank into that opposite foot toe tap. Stay with it. Whoo, good work! We're here for 5, for 4, for 3, For 2 and 1. Same thing, come to the back. Okay, walk it on out. Good. Booty band can stay on or slap off. Toe tap here. You're just like, okay, get me to the second round of dance cardio. I got you, don't worry. Good. Focusing on your breath here. Lifting those hips high, booty up to the ceiling or sky, reaching for the opposite foot or ankle. Good. We flush it all out. Second round, almost done. In 4, in 3, in 2, and 1. Pop it on up. You can keep the booty band on if you want. Take a second, side to side. Shake it out. Good. We start in the front. Ready? 2 to the front in 3 and 2. Come on. And 1, let's go. Double punch for 1, for 2. To the side for 1, for 2. This round's different. In and out for 2. Step it forward, baby. Yep, good. To the side, walk yourself through it just like me. For 1, for 2. To the front, hit your 2. To the side. Good. In the middle, in and out. Good. To the front. If you need to modify, drop it down here for one, for two. Explode back into it. We get that water break. 8 seconds. Good. Stay with it. Finishing round 2. And 4, and 3, and 2. And 1. Quick sip. Oh God, it feels so good though. It's like, first off, you can do this anywhere, right? Secondly, it's just like moving your body. Nothing can replace that. It is such a blessing, you guys. It feels so good. All right, mental toughness, I'm all about it. Can we do round 3? Yeah, all right, let's hit it. Come on, bring it to the back of the mat. Are you ready? Hell yeah! All right, bring it down, walk it on out. Remember, staying low the entire time. Don't cheat yourself. I might be with you virtually, but I'm not in the same room physically with you, so I'm trusting you that you're gonna put in the work. Put in the time. I know I don't have to ask, I know you will, I know you know. A little bit lower. Good. So guys, just like our to-do list, we're checking these moves off one by one. All right, we're gonna come to the back of the mat. Stay with it. We got 5, 4, 4, 3, 4, 2, and 1. Finish that last jump squat or air squat. Come to the back of the mat, walk it on out. Good. Hips are nice and center. You start off with your shoulder taps. You got your 5. Once you hit those 5, tap it out to the side. Good. Remember, if you need to modify, we're down here for 5. Tap it out. For 5. Whatever works. Good. But we're gonna come back up into that mix of cardio and a little bit of core with the obliques, and obviously your booty. All right, we pop it up. 8 more. First 7, first 6, stay for 5, for 4, for 3, for 2, and 1. Pop it up. Turn and face towards me. Last round, come on, bring it up. Good. Knee to elbow, crisscross. Come on, good work. You might be moving a little bit slower here, that's totally okay, I understand. Third and final round, but get that booty down. Take it slow if you have to. Crisscross it out, we get ready. Active move, but active rest. Coming up in 5, in 4, in 3, and 2, and 1. Back of the mat, come on down. Walk it on out, hands directly under your shoulders, reaching for opposite foot or ankle. We get ready For round 3, dance cardio. Let's go, you guys! I say it every class, I am a hot, sweaty girl. Usually, I told you I was a Division 1 athlete. Everyone would be like, you never sweat. And I felt like maybe I wasn't working hard enough, but now Damn. All right, we got 4, for 3, for 2, and 1. We pop it up. If you want a little bit more resistance, keep the band on. If not, take it off. All right, ladies, the finale. Are you ready? The sweat dripping down my face. We're on together, okay? So we're gonna follow each other's leads. We're in it together. In 3, In 2 and 1. You know what's up. Double out to the front, double to the side, back to the OG. In and out. Good. To the front. Release it here. Anything that's not serving you. In and out. Good. Hey, come on, stay with it. In and out. Here, our third and final round. We finish this burner together. That's right, although we're far away, we still hitting it as one community. Good, in and out, to the side. 15 seconds here. I want you to finish this class feeling so good, so determined, so motivated, so inspired. Stay with it for these final 8. For 7, for 6, in and out. For 5, for 4, for 3, for 2, and 1. Slap off that booty band if you had it on. Take a second, let's cool it down, my friends. Oh man, take a quick sip real quick. Oh man, and then we will literally stretch it out. Good work. All right, come down to your knees. I love a good little tabletop. Take a second though here, stay seated, roll out your neck side to side. Good. Take a second here. Come into this tabletop. Same thing, rolling out your neck, maybe gazing at the ceiling, gazing down at the mat. Good. Circle out those hips side to side. You can change directions. Maybe your circles get a little bit bigger. Whatever feels good for you. Oh, good work. I want you to bring those hips on up, downward dog. Let that head hang heavy. Take a second here. Big deep breath in through the nose, sigh it out. Uh, yeah, good. Pedal it out here. Loosen up those calves. Come into a nice plank. Drop your hands on down. Oh good, squeeze your shoulder blades together. Little Supermans here. Good, gaze is down. Squeeze, stretching out shoulders, back, low back. Good, now press up. Stretch out your core, your low back. Good. Now bring those hips all the way back into a child's pose. Place your head down on the mat, forehead down on the mat. I'll keep mine lifted, but close your eyes. Reflect for a moment here. Thinking about how you felt before this workout. When you walked into the room, maybe you were excited, nervous, very tired, stressed out, anxious, in the mood to just crush a workout. Regardless of where you're at or where you were at, think about where you're at now after this workout, after that 15 minutes of time to yourself to just move your body in a way that feels good. Maybe you feel, like I said, more confident, more inspired, more motivated. Maybe you feel capable, empowered, good enough. These are things I want you to think about on a daily basis. This. Think about the actions that you can take that will make you feel this good every single day. Bring your hips on up, walk your feet to meet your hands. Take that final big deep breath in, let it out as you roll it on up. Bring your hands to your heart. Think about those actions that you're going to take and execute every single day. Good work, you guys! As always, you can tell I'm always right here by your side. I struggle too. These workouts are not easy. They are hard for me as your leader, as your trainer. So just always remember that, and we're in it together. I hope you had an amazing time. I hope you're excited for the next workout. I hope this is the inspiration that you need to just keep going. I know you're gonna have your days where you might not be feeling it, or you're just like, ah, today sucked. But always take action to make it a little bit better. I'll see you next time. Good job. Bye!