10-Minute Full Body HIIT Workout

Hello Get Healthy U TV family, I am so excited to be here with you today. My name is Tish Watson and we are doing the 10 minute full body hip workout, that's high intensity interval training. So for today's workout, we just need you friends, just you and you're mat, and during our effort we're gonna give it a 100%, a 100% for whatever that means to you, okay? We'll recover and then we'll get right back into it 100%. Again listen to your body, whatever it means to you.

We're gonna warm up today with mountain climbers and back taps and then we're gonna roll right into our workout, and it's a good one friends. We are doing 2 circuits, circuit number 1, 20 seconds of work, 20 seconds of recovery, we're gonna do that twice and then we're gonna go bang with Tabata, 20 seconds on, 10 seconds rest and that's gonna be 2 times, and don't worry we're gonna have lots of modification. So friends meet me to the back of the mat, we're going to do 4 mountain climbers. So we're gonna make sure we're standing tall, our belly buttons to our spine, put a slight bend in your knees, finger tips down to your toes and then you're gonna walk it out. Hit that plank, I like to do my mountain climbers side to side so 4, and then come on back up.

Up, back down, I like to do mine side to side for mountain climbers, because I like to hit my obliques, But you can do it straight as well. Come back up. Now we're gonna go down and we're gonna do back taps, so we're gonna hit a plank, athletes I want you to widen your stance just to hold stability. Tighten that core, squeeze your glutes, Bring your hands together, tap, 2, 3, 4. tap, 2, 3, 4.

tap, 2, 3, 4. tap, 2, 3, 4. Bring it on up, nice job. We're gonna go get right into our workout so let me just show you what the first one is, we're gonna do 2 tricep push-ups and 2 Froggers. Looks just like this, we're going into that plank, our arms are close to our body, tricep, tricep, Frogger, Frogger.

Okay, are we ready? Let's do this. We're gonna hit it in 3, 2, 1. We're gonna hit it in 3, 2, 1. Tricep, tricep, Frogger, Frogger.

Now if you're like "Tish, no I'm not gonna do that," we can go to our knees, that's just fine. So tricep, tricep, and then walk, walk, choice is yours. Athletes give me one more, one, two, Frogger, Frogger, nice job. one, two, Frogger, Frogger, nice job. Recover.

You recover, I'm gonna keep working, I'm gonna show you the next one, so you gonna do touchdown squats or jump squats. So you're feet are wide, belly button to your spine and its touchdown, touchdown or jump squat. and its touchdown, touchdown or jump squat. Are we ready? Let's do it.

3, 2, 1. 3, 2, 1. Touchdown, touchdown, touchdown, Touchdown, touchdown, touchdown, now athletes make sure that booty is back. I always think about dirty toilets, you go somewhere and you just don't wanna sit down, you just push that booty back, that's what I want you to do. I want you to make sure your knees are behind your toes, we have 3, 2, and 1.

we have 3, 2, and 1. Take that break, nice job. Air high five. All right we're gonna have my favorite, bear planks. You're gonna squat down, elbows to your knees, and you're just gonna fall and now you're in that bear plank position.

So your hips and your knees are aligned and you're gonna go to high plank, in 3, and 2, and 1, in 3, and 2, and 1, in 3, and 2, and 1, let's do it. So bear plank to high plank. Now make sure of you're squeezing your core Now make sure of you're squeezing your core and a lot of people say "Tish, I don't have a core, you do." Pretend you're gonna get sucker-punched, oh and that core kicks in. We have 5 second athletes, 3, 2, done. 3, 2, done.

3, 2, done. Nice job. All right, we're going back up, round 2. You know what it looks like right? I already demoed, we got this, and we can rest so breath in deep through your nose, exhale, breath in again confidence, exhale out anything you don't need and let's go into those tricep push-ups, in 3, 2, 1.

in 3, 2, 1. Tricep, tricep, Frogger, Frogger. Now in this one, breathe through it and just hold it, hold it, there we go. Give me one more before that timer runs out and up, and up, nice job. and up, and up, nice job.

Woooooo, I hope you're feeling it. All righty, remember touchdown squat or jump squats. I'm gonna do jump squats on this one. We have less than 10 seconds, breath in confidence, exhale out anything that you don't need. We're going friends in 3, yes you can, and 2, and 1, jump squats that's it breathe it out, your knees are behind your toes, that's it.

That booty is way back, squeeze your glutes, keep that core nice and tight, keep that smile on, it gets you through it. Come on we got 5 second athletes. Yes, we're there for 3, you're alive for 2, 1, and you're like "Tish, you are crazy with that bear plank." Don't do it the first way, go right into a plank, and then knees, go right into a plank, and then knees, where you kinda in the center of your, yeah, your stomach. Ready, set, go. Ready, set, go.

oh you're looking good, you are doing it. So bear plank, when you do that bear plank, I want you to squeeze that core nice and tight. Hold it, that's it. Squeeze your glutes, when you're out of that high plank, we have 3 seconds, hold on for 2, 1. we have 3 seconds, hold on for 2, 1.

Nice job. Look how fast I was, circuit number 1, done. Look how fast I was, circuit number 1, done. Breathe in deep through your nose, exhale through your mouth, you're breathing in great energy, we're exhaling out anything that we don't need. So athletes you take a break, I'm gonna set up our timer for the next Tabata.

Ohhh, hope your heart rate is up, you're feeling good. So before we start Tabata, I'm gonna show you what we're gonna do. We have 20 seconds of work, 10 seconds recovery. We're gonna start with mountain climbers, 4 mountain climbers and two release push-ups. So we're in our plank position, and 1, 2, 3, 4, you're gonna come on down for your push-up, and 1, 2, 3, 4, you're gonna come on down for your push-up, hands up, legs up hands up, legs up and then squeeze your glutes when you come up, squeeze your core, 1 and 2, okay?

squeeze your core, 1 and 2, okay? We're gonna go into lunge jumps next, I'll definitely show you a modification. So I like to go into my staggered stance, my knees behind my toes, my chest is up, nice and proud, my belly buttons to my spine and I like to start that momentum with a swing. So it's and if you're like "No, Tish, not doing that today." It's okay, there's no shame in that modification game. There's no ego amigo, we got this.

You just do reverse lunges, okay? And then we'll finish strong with a high plank. High plank, here or forearms, High plank, here or forearms, and I want you to hit your sweet spot. So you're gonna roll back those shoulders, you're gonna squeeze your glutes, squeeze your core until you hit that sweet spot. All right friends, are we ready to do this?

We are, I'm feeling your energy. We're going in 3, and 2, and 1. We're going in 3, and 2, and 1 Mountain climbers, 1, 2, 3, 4. Mountain climbers, 1, 2, 3, 4. Down and up or in the center, 1, 2, 3, 4.

Down and up or in the center, 1, 2, 3, 4. That's it, down and up, we have 7 minutes let's go. 1, 2, 3 , 4, down and up and recover. 1, 2, 3 , 4, down and up and recover. 1, 2, 3 , 4, down and up and recover.

Simple and fast. We're gonna get into our lunge position, we're going in 3, and 2, and 1. Use that momentum, switch, switch , switch and remember if you need, reverse lunge, all righty. You're gonna that same burn, you're gonna work your quads and your glutes, we have 5 we're alive, we're 3 yes we can, we have 5 we're alive, we're 3 yes we can, we're 2 and 1, drop. we're 2 and 1, drop.

We're gonna go into that high plank next. Make sure you're breathing friends, remember on your hands or your forearms, and 3, 2, 1, let's go. and 3, 2, 1, let's go. and 3, 2, 1, let's go. Now, none of this, definitely none of this.

You're gonna hit that sweet spot, you're gonna hold your glutes nice and tight, roll back your shoulders and then tummy your belly button to you spine and breathe for 3, for 2, and 1, and rest. and breathe for 3, for 2, and 1, and rest. Just think we have one more time after this and we're done. Are we ready? Yes we are.

We got this. Let's go. Hit that sweet spot friends, roll back your shoulders, squeeze your glutes, squeeze your core, say yes I can, yes I will, I must. Say I got this, I am strong, I am powerful. We have 5 seconds we're alive athletes, for 3, yes we can, for 2, you've got it, for 1.

Rest, good job, wooooo. Air high five. I know you're killing it. We have 1 more round. Mountain climbers to hand release push-ups.

Are we ready? Let's do it. This time I'm gonna go in 1, 2, 3, 4, This time I'm gonna go in 1, 2, 3, 4, down and up, 1, down and up, 1, down and up, 1, I'm isolating this time so I'm squeezing my lower abs, down and up. We have 5 seconds, 1, 2, 3, 4, that's it, We have 5 seconds, 1, 2, 3, 4, that's it, and rest. Good job.

To those lunges. Athletes I hope your heart rate is up, I hope you're feeling good, let's do it, let's go. 1, 2, that's it, your knees are behind your toes. Don't forget, you can reverse lunge. There's no ego amigo.

You are working out, you're doing a great job. I'm over here stumbling but you got it, in 5, and 3, and 2, and rest. in 5, and 3, and 2, and rest. Last one. Last one, best one.

You're really gonna hit that sweet spot, you're gonna hold it, you're gonna tell yourself you're strong, that you're doing it. 3, 2, 1. 3, 2, 1. 3, 2, 1. That's it, remember you can go on your forearms, roll back your shoulders, you still need to hit that sweet spot, okay?

I'm going back, high plank. Totally lost time to track, we have 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. we have 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. we have 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Wooooo, we did it.

Let's hit that child's pose, breath in, deep through your nose, exhale out. Athletes, be impressed with what you just did. Athletes, be impressed with what you just did. Showing up is half the battle, you showed up, you conquered. Now if you need more of a stretch make sure you go to our stretching work out.

Friends, thank you so much for joining me, Have a great day. Bye.