WARM-UP
Run through this quick warm-up before starting the HIIT workout.
Complete 2 rounds:
10 bodyweight squats
10 reverse lunges
20 front kicks
20 butt-kickers
20 high knees
10 downward dog to upward dog

HIIT WORKOUT DETAILS
Complete 3 rounds of each circuit following a 40-second work, 20-second rest format, switching between movements every minute.
For example, for circuit one, do 40-seconds of walkouts then rest for 20 seconds, then start 40 seconds of jumping jacks followed by 20 seconds of rest. Repeat, switching movements every minute until you have completed 3 rounds.

Rest for 2-3 minutes between each 15-minute segment.

CIRCUIT 1: CARDIO
Repeat for 3 rounds of 40 seconds on, 20 seconds off, switching movements every minute:
Walkouts with Push Up
Jumping Jacks
Burpees
Fast Feet
Lateral Bounds (Skater Jumps)

CIRCUIT 2: LEGS AND GLUTES
Repeat for 3 rounds of 40 seconds on, 20 seconds off, switching movements every minute:
Squat to Alternating Side Leg Raise
Jumping Lunges (scale to reverse lunge)
Drop Squats
Fire Hydrants Left
Fire Hydrants Right

CIRCUIT 3: CORE STRENGTH
Repeat for 3 rounds of 40 seconds on, 20 seconds off, switching movements every minute:
Plank with Alternating Leg Lift
Sit-Ups
Toe Touch Crunches
Alternating V-Ups
Superman Snow Angels

Finish this workout and you'll be in a jolly mood (and probably ready to eat a delicious meal). If you do, post a picture of yourself and tag us @movementchurch.tv using #MovementNation so we can share it! Additionally, click the buttons below to join a workout group and move with your Movement Family.

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