Wrap up the Women’s Health+ Ultimate HIIT Challenge by powering through this 20-minute bodyweight workout, focusing on your upper body. This session incorporates rapid lateral movements designed to fortify your arms, core, and legs.
Join trainers Jacqueline Kasen and Gerren Liles for guidance in the workout video above, or if you feel ready to tackle this on your own, follow the self-guided workout instructions outlined below.
The Workout:
TIME: 20 minutes
EQUIPMENT: Yoga mat
INSTRUCTIONS: Start with each warm-up exercise for 40 seconds, moving swiftly to the next. After finishing the warm-up, engage in the active recovery movement for 30 seconds.
Warmup
Jumping Jacks to Plank Jacks (4 reps of each, repeat)
Push-ups
Mountain Climbers
Modification: If needed, perform push-ups on your knees for better form.
Active Recovery: V-Sit
INSTRUCTIONS: In each circuit, begin with the first exercise for 30 seconds, followed by the second exercise for 45 seconds. After these two moves, take a 30-second active recovery with a V-Sit before repeating on the opposite side if required. Rest for 1 minute between circuits. Complete all four circuits and finish with a 90-second finisher exercise.
Circuit #1
Side Plank Hold (left)
Knee Tuck (left)
Modifications: To increase the challenge, lift your top leg during the side plank hold. For the knee tuck, you can march instead of hopping.
Active Recovery: V-Sit
Side Plank Hold (right)
Knee Tuck (right)
Circuit #2
Single-Arm Plank (left)
Straight Leg Bicycles
Active Recovery: V-Sit
Single-Arm Plank (right)
Straight Leg Bicycles
Circuit #3
Side Plank Hold (left)
Bronco Kick
Active Recovery: V-Sit
Side Plank Hold (right)
Bronco Kick
Circuit #4
Single-Arm Plank (left)
Lateral Shuffle
Active Recovery: V-Sit
Single-Arm Plank (right)
Lateral Shuffle
Finisher
Plank Walkout to Pushup (ladder): 90 seconds
Congratulations on completing all the HIIT workouts! But don’t celebrate just yet; the Women’s Health+ Ultimate HIIT Challenge continues. Get ready for your next challenge:
Day 6: Group Fitness Class
Tomorrow, embrace joyful movement with a group fitness class—be it a running club, an aerobics session, or a Pilates class. If group workouts aren’t your thing, feel free to stick with steady-state cardio. Kasen suggests maintaining a brisk walk, a light jog, or cycling at a relaxed pace for 30 minutes, aiming for “Zone 2” cardio which corresponds to about 60 to 70 percent of your maximum heart rate.
Day 7: Active Recovery – Yoga
After putting in all the effort during this week’s challenge, treat yourself to some gentle active recovery today. Kasen recommends trying yoga, such as this 20-minute recovery flow from Yoga with Adriene, to ease your muscles. If yoga isn’t your preference, steady-state cardio is a great alternative.
Ready to dive back into the challenge? Click below to revisit the start whenever you like:
