GOLD Bodyweight HIIT 4

Hey, Get Healthy U TV squad. My name is Tara, and I'm here today with you for your Bodyweight HIIT number four. Before I get into what we're gonna be doing today, I have the lovey Patty with me. Hi, Tara. Hi, you guys at home. Everybody doing good today? Yes. Yes. We're so excited to work out with you guys. This is gonna be so fun. So fun, I had my Vitties. I put my coffee right into my vein right away 'cause I'm working out with this girl today. And we're wearing all-black today because we thought we'd, like, moved so fast in self mode. Yeah, really self mode. That we're all black. But no, just kidding. It's Bodyweight HIIT number four. But we are working true Tabata style today. So we have 20 seconds to work, 10 seconds to rest. We have two exercises, A, B that we're gonna work in each of our blocks of work, and we're gonna move on to two new exercises in that next block. It's only 30 minutes. We're gonna get our heart pumping. We're gonna work our muscles. We're gonna warm up quick, cool down, and we're gonna be outta here. Yeah, love it. I love it. Sounds good? Yeah, let's do it. All right, let's take a big inhale. Exhale and roll those shoulders back and down. Nice job, big inhale. Exhale, roll those shoulders back and down. That feels good, give me one more 'cause it feels good and we can, oh, nice job. Take those hands to your thighs. Let's round out that spine and flatten out that back. Do a few cat cows here, round out. So good. Feel nice in that low back. Doesn't it feel so good? Oh, waking up that body, couple more. I mean, every day, people, when you get up is what you need to be doing. Oh, if I didn't work out. I should be worse, right? Right, right. All right, one more. One more, full body all the way up. We're gonna step in, reach up to the corners right here. Feel a little stretch through your laps. Step and reach. Nice job, let's just get the body moving, that blood flowing, nice job. Give me four, three. Step touch to the right, let's go. Step touch, go both arms. Back it down, nice work. I'm super excited for the spot I love. I love 20 seconds. I love that. You can just pull for it, right? And hamstring curl. It's like my favorite way, especially if you're traveling or short on time- Yes. To really get that heart rate up, burn some calories. As you know, we're not using any equipment, nothing. Any weights. Just body weight. So body weight, a mat if you have it, and a towel. Step touch again. Here we go, step touch. Make the movement a little bigger as you get a little warmer. Nice job, now reach it up to the corner. Last time through right here. Eight, seven, six, we're holding it still. In four, three, two, one, hold it still. Squat down, walk your hands out to a plank. Find that plank position. Shoulders stacked over wrists. Pull up on your quad, right leg forward into a runner's lunge. Let's reach that arm up to the sky. Rotate out that wrist. Oh. Lovely, thank you. Lovely is right, come on. Plant that hand back down. Step back, bring the other foot forward. Let's reach up to the sky. Nice final twist and rotate out that wrist both directions. Plant that hand back down. Step back, right leg forward again. This time we're gonna reach, and then we're gonna take that arm and spread it underneath the other side. We're gonna reach, nice final twist and thread that needle. Should feel really good in those hip flexors. Yes. Inner thigh, in that glute. Give me two more. One more right here. Now switch sides, other side. Step back, foot forward. Now reach and thread that needle. Reach and thread. Reach, give me two more. Nice work, plant that hand down. Step back, find that plank position. We're going to shoulder tap right, left, right, left, shoulder tap. I'm gonna set my knees down, take that modification for you. Love it, Patty. Keep your core nice and tight. Try not to shake your hips side to side. Give me four, give me three. Give me me two, one, press back, downward dog. Paddle those feet. Pressing those palms into the ground. Stretching out those calves. We do have some plyometrics today. However, Patty's got your modifications. I got you. Come back to plank. We're gonna drive those knees to the center. Straight down, let's wake up that core, come on. Yes, you can. Now pick up your pace. Pick up your pace a little. Drive your knees. Give me eight more, eight, seven, six, five, four, three, two, one. Downward dog one more time. Press those palms to the ground. Walk your hands back, soften those knees. Roll it up one vertebrae at a time. Let's add some squats in. Down and up. Squeeze those glutes, come on. You look good, team. Love it. Let's reach those hands to the floor. Floor to sky, floor to sky. Nice work, we're gonna add a knee now. Now lift that knee. Squat, knee lift, squat, knee lift. Great work, couple more. You've got four, three, we're gonna jump rope. In two, in one, jump rope right here. Jump rope, Patty's got your low impact option. I love it, pull those knees up. Turn that rope. Girl, turn that rope, come on. Let's go side to side or you stay in the center, come on. One more thing, we're gonna plant our feet wide in three, two, one. Plant them wide, lateral lunge to the right, reach to the center. Lateral lunge, reach, center it up. Gotta get those inner thighs. One more time before we start our work. Come on, sit that butt back. Nice job. Butt back. Get that butt back, keep that chest lifted. We're gonna do a little bit of everything today. You will feel that lunge from lunging, general lunging- Yeah. And squatting. Of course, it's Tara workout. Maybe, maybe not a burpee. Of course, we're gonna do squats. I don't know. Give me two more, and we're done. Okay, that's the warmup. We're gonna finish a little bit of our warmup by getting our heart rate up in that first block of work, okay? Yes. So what we're doing first, so we've got four punches. Four, three, two, one, two air squats quickly. Okay? Okay. So you punch four, three, two, one, two air squats. Four, three, two, one, two air squats for 20 seconds, okay? I will show you how to progress that the second round, okay? Yep, you got this. Quick, a sip of water. I'm gonna turn my timer on. We ready in three. Tighten up those ponytails, let's go. In two, that's right. One, punch with your right, let's go. Four, two squats. Come on, four, two squats. Come on, four, two squats, 10 seconds. Four, two squats. You got five seconds, push it hard. Let's go, three, two, one, done. Awesome, okay, 10 seconds. Get down, we got one push-up, plank walk in five. So it looks like this. Push-up, walk two. You're on, here we go. Push-up, I'll come back to Patty's side. Two plank walks. Push-up, two plank walks. Try to move same arm as leg. Recruits a little more core. You've got five seconds. You stand it back up. You rest for 10 in 3, 2, 1. Stand it back up. Four punches, two air squats. Well, I'm gonna show you the jump option. You're on in three, two, one, let's go! Four, three, two, one, two air squats or two jumps. Four, two air squats or two jumps. Come on, you got this, team. You got three, two, one, rest. All right, here we go. Down on that floor. And easy pose. I'm doing my push-ups on my knees. Push-up, here we go. The hardest part about these Tabatas, sticking with that timer, right? 20 seconds goes fast, 10 seconds goes even faster. Come on, core nice and tight. Pressing those palms into the ground. Let's go, give me one more push-up. Stand it up. Nice job, four punches. Two air squats or two jumps. You got three seconds, breathe. Use that breath, here we go. Four, two jumps or two squats. Come on, team! Four, three, two, one. Come on. Yes, you can. Eight seconds left. Let's go, let's go, let's go, last one right here. Yes And rest. Push-up, walk the plank, holy moly. Holy moly. Five seconds, here we go. Three, two, just kidding. One, here we go, push-up. Why was I holding that plank? Should have been resting. Let's go, make sure you're breathing. Come on, move those arms and legs. I love the options and rest! All right, that goes fast. Go fast. All right, four punches, two squats. That's where we are. Three, two, one, let's go. Four, four, two air squats or two jumps. Four, come on. Four, three, two, one. Yes, you can, I've got our timer. Push through, last one right here. And rest, all right, team, down on the floor. Okay, push-up with a plank walk. Three, two, one, let's go. Push-up, walk the plank. This is our last set right here, team. Walk the plank, push-up. We get a rest, one minute in seven seconds. Nice. And two new exercises coming up. Give me one more push-up and you're done. Yay! All right, block one. Block down one. All right, here we go. Catch your breath. Grab some water. Grab some water. We'll show you the next two exercises. What time are you done? Like done done? Yeah. I thought we're getting coffee. I like that. That's today, that's a wrap. In, like, 25 minutes. All right. Well done, you get coffee next, all right. All right. So next up, when you're back down in a plank, you're gonna drop right, left, come up, right, left. So you're gonna drive your knees right, left, or you're gonna run it right, left, okay? Yep. So you pick either the high-impact option or the low-impact option. Knees, Patty will show your modification option. You'll be on your knees, still dropping to your elbows. Could come to your toes for that knee drive. Got it. Okay? Yep. Here we go, let's go. Three, two, down on the floor. Army crawl, down, down, up, up. You run or you go slower and take the low-impact option. Come on, let's go. Yes, you can. Two knee drives, two drops to the elbow. Three, give me one more, two, one. Stand it up. All right, we got a side squat, side jump. We squat, we step to the side. You squat jump or you stand, okay? Three, two, one, squat, step to the side, jump or stand. You're gonna stay nice and low in those legs, come on. I'm coming just right up to my toes. I love it. Reach, stay low, stay low! Five seconds, team. Stay low, come on. We're gonna up those legs. Three, two, one, rest. Back to the floor, all right. Going fast and furious. You got five seconds. We're gonna go with our left arm this time. So left side, you got it. Left arm leads, here we go. Left, right, left, right. Now drive left, right. Down, down, up, up, drive, drive. Down, down, up, up. Two knee drives, give me one more set. Come on, team. Yes, you can. And right, right, stand it up. I know, up and down motion. Up and down, man. Up and down, here we go. This works. Squat, step to the side. Three, two, one. Making this work. Squat, step to the side. Squat jump, come on. Right here, team, you got this. Can you sit low? Can you step wide? Come on, load those boots. Six seconds, you got this, breathe. Three, two, one, rest. Okay, 10 seconds, you're down. We lead with the right arm this time. Come on, three, two, one. You go right arm down, left arm down, up, up. So you take this, your pace, your tempo. Yep, everything's timed, so you work your pace. You wanna slow it down, slow it down. That's right. You wanna speed it up? Go for it. You're almost there. Three, one more, two, one, stand it up. Boy, it's right. Moving to the right in three, two, one. You squat, step to the side. Come on, see how low I'm getting? See how far I'm stepping? Trying to use that gluteus medius of my butt. Right up onto your toes if you're with me, come on. That's right, I love it, Patty. Stay low. I love it, team. Three, two, one, done. All right, we're not done done, but close, one more. I know, I know. One more round. Okay, down to the floor. All right, here we go. We'll go, I don't even remember what arm I lead with. Left, we're doing left. Left, left. Right, thanks, Patty. Drive left, right. We gotta change it up. So we challenge our mind and our body. Absolutely. So let's think about that arm placement in those down, down, up, ups so that your nut can rest. I don't want you out here. I want your shoulder stacked over your wrist, okay? Here we go, squat, squat jump. Three, two, one, squat, jump. Come on, let's go. Work for that nice rest after this! This is our last one in this set. Come on, come on. Let's go, let's go. Three, two, one, done. All right, block two done, all right. Take 10, people. I'm out of breath. My hair is tied. I need a sip of water. Totally. My mouth is so dry. You're in Minnesota, like, negative... We were driving in the car today actually, my kids were like, "Mom, temperature just keeps going down farther and farther." What's the negative sign next to it? They're like, "What? Is it really that cold?" I said, "Yes, it's, like, -6." Yeah. Okay, so next up, right leg forward, two pulse lunge. Two pulse lunge, two pulse sacred squat. Oh, my favorite. So that left foot is moving, the right leg is stable, okay? Then it's gonna be two knee drives and a knee jump, okay? So two knee drives, and you're jumping or you're just lifting. Like Patty does over- Yep, my right foot's gonna stay on the floor the whole time. Okay, all right, here we go. In three, two, one, right leg forward, left leg back. Two pulse lunge, two pulse sacred squat. Stay low, stay low. That's right, weight on that heel, 80%. Not even 20% is in my left foot. You've got eight seconds. We'll do the other side the second time through. Come on, let's go. Put a smile on that face. Three, two, one, rest. Two knee drives, one jump. Right leg forward, here we go. You've got three, two, one, let's go. Two knee drives, one jump. Two knee drives, one jump. Two knee drives, keep that core nice and tight. That's tight, yes, can say that. I'm keeping my right foot on- Abs and A-S-S tight, both! The ground. Come on. 'Cause I hurt the other. Come on, come on and rest. Okay, other leg forward, left leg forward. Two pulses, two pulse. Two pulse lunge, two pulse squat. Three, two, one, let's go. Two pulse lunge, two pulse sacred squat. Two pulse lunge, two pulse sacred squat. So where is that weight? I talk about this all the time. Is it in your toe? Is it in your heel? I'm not thinking right now, so I'm all over the place. Gotta keep my core nice and tight. Oh my goodness. Three, two, one, rest. Now we're driving with the left leg forward, right? Your right knee drive. Three, two, one, let's go. Drive, drive, jump. Drive, drive, jump. Can you get a little higher? Drive that knee. Come on, team, let's go. Drive, drive, eight seconds. Yes, you can. Come on, come on, come on. Three, two, split, one. Oh, excuse me. All right, back to the other side. Right leg this time in front. Left leg moves, three, two, one! Let's go, last time on this side. All right, weights in that heel. You're breathing, this is kinda your catch-the-breath if you haven't caught your breath yet. That was my bad. Trying to catch my breath and talk. Come on, let's go. Three, two, one, rest. Two knee drive, one jump. You've got five seconds. Here we go, three, two, one. Drive, drive, jump. I love it. Come on, team. You got this! You pushed Play, let's finish it. Yeah, let's do it. Put in your effort. These bodyweight Tabatas are naughty. No joke. No. Hey, you can sometimes rest. I mean I do really love bodyweight, those kick your butt. Absolutely. In a sneaky way. Yeah. Other foot forward. Two lunge pulse, two sacred squat pulse, here we go. Two pulse, two pulse, come on. Two pulse, two pulses. Two pulses, two pulses. That's right, come on. Yes. I love this move. In and you're out. I couldn't just miss the end midway through. Two drives and a knee jump. Here we go, knee drive, two new drives. That timer went real fast. That goes so fast. Come on! Last time in this move. Come on, come on, come on, come on. For the rest of the day. We get two new moves after this. Let's go, five seconds. Drive it. Come on. Drive it. Come on, two. Transfer your weight. Reach. One more, all right, done. All right. We got about two more left. Two or three, we'll see what we got time for. Okay, catch your breath, you get one minute. I'm gonna grab a cup of water. Yeah, me too. If you're breathing, need to walk around and catch your breath- Yep. That's exactly where we want you to be. If you were like, "That was way too easy"- Yep. You're not gasping for air. Right? Push yourself a little faster. You should be here. Grabbing your water, breathing heavy. That's where you need to be. 'Cause we're trying to use those large muscle groups, your legs. Yep. Drive that heart rate high enough but keep it at a nice consistent spot. So I don't want you to be anaerobic the whole time, right? Nothing we can't handle. Right, right. I want you to be aerobic with a few spots of anaerobic, okay? So that restless, we're like, "This feels a little ugly, but still manageable, okay?" Yeah. All right, so we've got lat lunge, lat lunge, curtsy lunge. You can tap it in the middle to move a little faster or you lift your leg, okay? Those are your two options. Got it. And then the next one is three skaters. We're gonna go to the right. Three, two, one, jump shot. Got it. Then three, two, one, jump shot. Okay, here we go. Three. We got this, we got this. Two, lat lunge to the right. Lat lunge, tap, curtsy lunge, tap. Lat lunge, tap, curtsy, tap. We did this in the warmup. That's right. Nice flat back. Get right into that booty. Your butt, lunge it, go straight back. Yeah. Straight back. You're not going out to the side. And rest, three skaters. Right. We're gonna go to the right. So that lat lunge. My butt's not going out to the side, it's going straight back, okay? Three, two, one, three skater. Three, two, one, jump shot. Three, two, one, jump shot. Three, two, one, jump shot. 10 seconds left, come on. I'm doing a little step touch with a big reach. And I'm taking my body low to high will pull that heart rate up. You don't have to do a ton of jumping. And rest. Good job, I like that, yes. Right? Right? All right, lat lunge, curtsy. Going to the left, right? Like stay stable, left leg moves. Here we go, lat lunge, tap. So my heart rate's high right here. I'm using this. This is a little bit of my active recovery, okay? Still using large muscle groups though. It's not gonna let my heart rate go down too low. Right. You've got four seconds, come on. Lat lunge, curtsy, lat lunge, come on. Two more, last one right here. Come on, rest. Yay. All right. Three skaters, one to the left. Here we go, three, two, one, jump shot. Three, two, one, jump shot. Three, two, one, jump shot. Come on, come on, come on. Three seconds, you got this. Last one right here and rest. All right, curtsy to the right. It's right. Breathe, breathe, breathe. That's right, here we go, timer's on. Oh my gosh, this is going really fast! Really? Okay, let's go. Think about where that foot goes in that curtsy lunge. One thing I wanna make sure you're not wrapping it all the way around. Five seconds, it goes diagonal from your heel. Three, two, one, rest. Nice. Okay, we're gonna go to the right in those skaters with the jump shot. Oh. Here we go, three, two one. Here we go! Being honest, that timer. Right here, team. I know, I see it flashing over there. You got this. That deadly green. The green. The green! Come on, let's go, five seconds. And rest. Oh boy, all right, lat lunge. Skater jump shot last set right here. Got three seconds. Oh, my heart rate's climbing. Three, two, one, let's go. Slow the movement down. Concentrate on your breathing if you're where I'm at. Let that heart rate come down a little bit. Come on, team. Put a smile on that face. Three, two, one, rest. Okay, last time, skaters. I think we're going this direction. Going to the left first. Three, two one, here we go! Three, two one, jump shot. Three skaters, jump shot, come on. You got this, you got this, seven seconds. We get one minute rest. How you doing, Patty? Good, ready for my minute. Yep, three, two one, rest. All right. Don't leave me hanging. Oh yes, sorry, body's starting to tingle. You know, it's a good workout. Progress over perfection, right? Not perfection, right. Doesn't have to be pretty, people. Nope. Doesn't have to be pretty. Gotta get her done. Let's get her done, grind it out, come on. All right, we get to lay on the floor. Okay. Oh, imagine that, I'm actually letting you lay on the floor. Okay, yeah, laying on the floor. We're going to do, we're gonna face this way. Full body roll-up, side plank. Lift those hips high, okay? So when I come up, I'm gonna leave my bottom knee down and then drop down. And then you roll back again. You roll all the way back up and switch to the other side, okay? So we're alternating sides each time. One pointer, I see this a ton. Your side plank looks like this. I don't even wanna do it, this is gonna hurt my shoulder. Yeah. You see how my arms at a diagonal? Yeah. How we stack that shoulder over that wrist gives you much more support? Good one. You can't be back here 'cause that hurts our bodies. We need to be right here. I can engage my oblique. That's a good one, you guys, that's so good. And it hurts like I can't even show you the wrong way. No. 'Cause it hurts my body too much, okay? And then we stand up and just do simple jacks, squat jacks, okay? It's simple. It's simple. Nothing too complicated here. Simple squat jack. This is nothing too complicated. Nothing is easy with Tara. Come on, people, we all know that. Oh whatever! I did tell her- Come on! I really was thoughtful today. All right, here we go! We only got 30 minutes. We gotta make it worth it, right? Here we go, full body roll-up. Stack that shoulder over wrist with those hips. You can even pause for a second to really get into that oblique. You wanna move a little faster than us? Go for it. Seven seconds, come on. Three, two one. Good. Stand it up. Here we go, squat jack. Squat, jack, squat, jack or you follow Patty for the other option. Yep, I've got you. We're on in three, two, one, here we go. Squat jacks right here. Use those legs, sit that butt down. Come on, team. Chest up! I'm just doing a little tap side to side. Sink your booty back, guys. Yes, you can. Remember getting low to high is gonna pull that heart rate up, come on. You got this. And you're out. So right, all right. Careful as you lay back down. Your heart rate's gonna be a little higher, but hopefully, it's not too high. If it is still too high, you take a few extra seconds. Timer's on, full body roll-up, side plank. Come on, full body roll-up, side plank. Come on, full body roll-up, side plank. Come on, mic's falling off my head and rest. Okay, stand it up. Squat jacks, okay? Here we go, three, two, one. Come on, team! You got this. Squat jacks, come on, sit that butt back. Pull your arms to chest up high. Make sure you're breathing. How you doing at home? You're crushing it. Come on, squat, let's go! And rest and rest. All right, back down on the ground. You've got three seconds. Full body roll-up, side plank. Here we go, roll up. Push those hips high. Pause for that second and really target that oblique. Come on, six seconds. Give me one more for the front. Nice work, team! Stand it back up. That's a workout just getting up and down. Up and down. Getting up and down! Up and down. Up and down. Three, two, one, here we go. Come on, yes, you can. Yes, yes, yes. Make sure you're breathing. Squeeze those inner thighs together as you pull those darn legs together. Come on, three, two, one, rest 10 seconds. Think this is our last set. Is it? Last set, yeah. And I believe we're almost done. Here we go, full body roll-up. Roll it back, roll it up. Roll it back. As you get tired, think about that form. We don't want that sacrificing. Come on and rest. Nice. Stand it up. Stand it up. Okay, watch. This is for the win? This is for the win, this is where we're done. Squat jacks, here we go, team. Final final, we get a cool down after this. Let's go, come on. You wanna move a little faster? You wanna take it up a notch? Heels click in the middle? Go for it! Oh! There we go! Hey, you got five. You got four! There we go. Three, two, one. Done. All right. What a win! Nice job, girl. Nice job at home. It was fun. That was a lot of fun. A little burner. Not gonna lie, those are, like, some of my favorite kinds of workouts right there. Short and sweet. I love that. Short and sweet, effective. Yep. You got that. Those endorphins from the cardio, your muscles felt like they got a little burned. It's all good. It's just efficient, it is. All good stuff, you know? You're short on time. Maybe you're traveling for your kids' activity. Yep. Maybe you're traveling to see your grandkids. Yep, working smarter. You need a little space and a way to push Play. Yeah. That's all you need. All right, let's start where we began, big inhale. Exhale, really slow down that heart rate. Inhale, exhale, give me one more. And then let's take that right arm and take that right quad, and stretch out that quad. Awesome, team, I'm so proud of you. That was fun. That was fun. Let's cross it over, sit back. 30 minutes, that's all you need. And we're that group that thinks that this was fun. Yeah. You know, there's not a lot of us- Yeah, that includes you. That think this is fun. That's true and that includes you 'cause you pressed Play. Yes, exactly, exactly. You like this one? I think there's three other ones. Sam leads a couple of them. And then I'm not sure after that. So if you like this, go check out some of the other ones on Get Healthy U. Cross it over, sit back, get into that glute. Oh, that feels good. So good. All right, if your heart rate's low enough, let's take a forward fold and just hit those hamstrings real quick. That feels so good. So good. Shift your hip side to side. Shake your head no. Shake your head yes. Walk your hands to the right real quick. Now center it up. Walk it to the left. Oh, that feels so good on my hamstring. So good on my low back. Center it up. Oh yes, right, here. Soften those knees. Roll it up one vertebra at a time. Take one more big inhale. Exhale, give yourselves a round of applause. Yay. You guys were amazing. Thank you so much, Patty, this was great. You're amazing. Thank you, squad. We will see you guys next time. Have a great day. Bye-bye.