This 15-minute full body HIIT workout will really get you sweating

Kristine Tarbert
·Senior Lifestyle & Entertainment Producer
·6-min read

This 15-minute Full Body HIIT Workout from ​Sweat trainer Cass Olholm includes both body weight and weighted exercises to target all muscle groups and provide an effective full-body burn.

It’s an easy workout you can save and do at home any time, even during the holiday period, though Cass says it’s important to stay flexible during this time when fitness routines are possibly changing.

“When it comes to our health and fitness commitments around this time, it is important to remember to be flexible and enjoy this time with loved ones,” Cass tells Yahoo Lifestyle.

“My advice is to just do the best you can and remember that you train because it makes you feel good. On the other hand, if you are looking at starting a workout routine over the holiday period, I say go for it! Don’t wait for the next Monday, or 2021, the perfect time to start is now.”

She also has this one tip for finding the motivation to work out at home.

“It’s normal to not always have the motivation to train,” she says. “One tip that I find helps you continue your training at home is to schedule your workouts into your day, just like you would any other important appointment. You owe it to yourself to show up for yourself.”

sweat trainer cass olholm
Cass shares a free 15-minute HIIT workout. Photo: Supplied

Full workout instructions

Cass recommends a warm-up that consists of two to three minutes of cardio of your choice, for example skipping, jogging, high knees, or butt kicks.

Working with a 2:1 interval of 60 seconds of work and 30 seconds of rest, the aim of this workout is to perform as many reps as possible during the working time and then utilise the 30 seconds of rest time to recover before beginning your next exercise.

Alternating Power Snatch with Dumbbells - 60 seconds

Step 1: Begin standing over a dumbbell and hinge at your hips as well as enabling your knees slightly to place your hand on the dumbbell. This is your starting position.

Step 2: Exhale. Push through your heel to mid foot to come to a neutral standing position ensuring you engage your core and maintain a neutral spine. At the same time, bend and elevate your elbow to raise the dumbbell to approximately head height before rotating your elbow around and under the dumbbell and extending your elbow to finish with the dumbbell above your head and arm in line with your ear, ensuring that your knees remain ‘soft. *

*Ensure that the dumbbell remains in close contact with your body through this portion of the movement.

Step 3: Lower the dumbbell and hinge at the hips as well as bending your knees to return to the starting position and repeat with the opposite arm. As you gain confidence with this movement you can begin to swap the dumbbell between hands on the way down.

Front Rack Alternating Forward Lunge with Dumbbells - 60 seconds

Step 1: Begin standing, holding a dumbbell with both hands at shoulder height, feet planted on the floor slightly further than shoulder-width apart. Point both feet slightly outward. This is your starting position.

Step 2: Inhale. Carefully take a big step forwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

Step 3: Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot backward to return to the starting position.

Hollow Hold - 60 seconds

Step 1: Start by lying flat on your back on a yoga mat. Bend your knees and elevate your legs into tabletop position, ensuring that your shins are parallel to (in line with) the floor. Rest your hands gently on your knees and brace your abdominals by drawing your belly button in towards your spine. This is your starting position.

Step 2: Extend your arms above your head and extend your knees so that your legs are angled to approximately 45-degrees. Elevate your legs more to reduce the difficulty or lower your legs more to increase the difficulty.

Hold this position for the specified amount of time, breathing deeply throughout and ensuring that you keep your abdominals braced to prevent discomfort in your lower back.

Tricep Push Up - 60 seconds

Step 1: Place both hands on the mat shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.

Step 2: Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat, ensuring that your elbows remain in close contact with the sides of your body.

Step 3: Exhale. Extend your elbows to lift your body back into the starting position.

Hang Squat Clean with Dumbbells - 60 seconds

Step 1: Holding a dumbbell in each hand in a neutral grip, plant both feet on the floor slightly further than shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.

Step 2: Inhale. While maintaining a slight bend in your knees, hinge forward from your hips and allow the dumbbells to run along the length of your thighs. You should feel tension in your hamstrings (back of your legs). Ensure that you maintain a proud chest and that your head is an extension of your spine.

Step 3: As as the dumbbells reach approximately knee height. Push through your heel to mid foot, using your glutes and hamstrings, quickly extend your hips to return to the starting position. At the same time, bend and elevate your elbows to raise the dumbbells to approximately chin height before rotating your elbows around and under the dumbbells. Simultaneously bend at the hips and knees to allow yourself to take the weight of the dumbbells in a squat position.

Push through the heel to mid foot to return to standing.

Repeat circuit twice.

Cool down

Cass recommends a cool down of three to five minutes of full body static stretches after your workout.

Static stretching works to lengthen your muscles with the aim of increasing your flexibility and range of motion. It can also help provide relief from any potential cramping and can help reduce soreness and risk of injury.

High Intensity Strength with Cass is available exclusively in the Sweat app.

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