This workout truly has a little bit of everything—a short HIIT session, strength training, resistance band work, and more. I loved this workout and I hope you will too!
Here’s the lineup for today’s workout:
- 8 Minute Resistance Band Strength Workout
- 5 Minute Bored Easily Style HIIT
- 17 Minutes Pure Strength Workout (using Step & Dumbbells)
- Warm Up & Cool Down Included
Equipment: Optional Dumbbells, Resistance Band, and Step or Stair. You can improvise for any of these things, but please make sure you find safe replacements!
Workout Structure: After a quick cardio warm up, we move onto a resistance band workout that gets all of our lower body muscles engaged and ready to work hard. Next, we challenge our lungs and cardio threshold with a fast-paced HIIT workout (with no repeat exercises or intervals). Then, we’ll grab our dumbbells and move through a combination of strength training exercises using a step, and traditional strength exercises. We finish up with a nice cool down and stretch.
5 Minute Warm Up: 30 Seconds Each (no rest)
Jog in Place
Warrior Step + Ventral Reach
Forward Fold + Lateral Reach
Lateral Steps + Curtsy Runner
Hip Openers (Alternating)
High Knee + Straight Leg Lift (Alternating)
Butt Kickers
Side Lunge + Center Jump
Squat
Reverse Lunges
8 Minute Resistance Band Strength: 45 Seconds Active, 15 Seconds Rest
Squatted Side Steps
5 Diagonal Tap Backs & Switch
Banded Squat Jacks or Squat + Outside Tap
Side, Diagonal, Back, Curtsy Taps (L&R Alternating)
Static Squat + Alternating Hip Abduction (with band at knees)
Bridge + Butterfly
Kneeling Hydrant
Other Side
5 Minute Bored Easily HIIT: 20 Seconds Active, 10 Seconds Rest, 1x through per exercise
Jump Squats
Side Hop + Calf Raise
Lateral Jumps
Switchfoot Runners
Side Lunge Push Off
Other Side
Flutter Kick Squats
Touchdown Power Skips
Other Side
Pulse Jump Squat
17 Minute Pure Strength: 45 Seconds Active, 15 Seconds Rest
Up & Over Step (I’m using 16 lbs or 7.3 kg per hand)
Single Leg Deadlift: (Right) (I’m using 16 lbs or 7.3 kg total)
Single Leg Deadlift: (Left) (I’m using 16 lbs or 7.3 kg total)
V Step Ups + Knee Hold (I’m using 16/20 lbs or 7.3/9.1 kg per hand)
Side Step Squats (with opportunity for Single Leg Press Up/Ascent) (I’m using 16 lbs or 7.3 kg total)
Side Step Up (Right only) (I’m using 16 lbs or 7.3 kg per hand)
Side Step Up (Left only) (I’m using 16 lbs or 7.3 kg per hand)
Dumbbell or Kettlebell Swing (I’m using 24 lbs or 10.9 kg total)
Water Break
Front Step (Right only) (I’m using 20 lbs or 9.1 kg per hand)
Front Step (Left only) (I’m using 20 lbs or 9.1 kg per hand)
Side Lunges (I’m using 16 lbs or 7.3 kg total)
Deadlift (I’m using 28 lbs or 12.7 kg per hand)
Front Step Up (Alternating) (I’m using 20 lbs or 9.1 kg per hand)
Up & Over Step (I’m using 16 lbs or 7.3 kg per hand)
Squats (I’m using 16 lbs or 7.3 kg per hand)
Single Leg Bridge Off Step
Other Side
8 Minute Cool Down & Stretch - 30 Seconds per Interval
Toe Touch
Quadriceps Stretch
Hip Flexor Stretch
IT Band Side Stretch
Walkdown to Kneeling Side Bends
Cobra
Deep Glute Stretch
Leg Extension Pull
Side Lying Torso Rotations
Full Body Stretch
I gave this workout a 4/5 difficulty because it can easily be made very challenging, but also because it involves stepping onto a raised surface. Please, if you have any balance issues (and even if you don’t!), be incredibly careful and mindful of stepping on and off of the raised surface. If you feel yourself start to get too fatigued to reliably maneuver around a step or stair, either take a rest until you feel better able, or modify with exercises that have you with both feet on the ground.
Let me know what you think of this workout, and what you would like to see next!