15-Minute Full Body Shred HIIT (no equipment)

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Are you ready for an all-new Full-Body shred HIIT?

That’s a high intensity interval training workout, baby – and we are going to ROCK IT together!

I’m going to be doing this workout today against the clock, so get ready to sweat, burn and energize!

You can save this workout in your own Seconds Pro Timer App if you have it, that’s what I use so you can do this workout on the go.

For all of my rockstars who are being consistent with their workouts and perhaps a bit frustrated with their progress, the truth is that until you get as serious about your nutrition as you are about exercise you won’t see the real changes happen.

You cannot out-train a bad diet, no if’s, and’s or but’s.

When people write me to say “I’m eating clean! WHY isn’t it working?” My first question is, “Exactly what does clean eating mean to you?”

I used to call it eating clean myself, until I realized how many different ways there are to understand “clean eating.”

What you want to look at most is the nutrients you’re putting in your body.

Not the calories, not that you’re eating “fat free” yogurt or “low fat” peanut butter. Stop stressing about inaccurate calorie counts from a food label and an app that tells you you should eat 1300 calories a day.

Focus on the actual foods: the nutrients in them that you need should come from as close to all natural sources as possible.

Avoid the additives and extra sugars in pre-made foods as much as possible and try to make a few of your own home made meals each week.

What you need will vary day to day depending on your energy expenditure and so many other things.

Please read this awesome blog post to help you get started: The 5-Step Food Prep and Recipes Guide – and consider taking a look at how you are actually approaching your eating.

If you’re doing workouts like this, you MUST be giving your body adequate nutrients, along with enough rest and proper hydration.

If you want to maximize the effectiveness of the hard work you put into these workouts, take my advice and get your eating dialed in!

If you want support on this journey and to be able to ask me questions daily, get personal attention, a workout plan to follow and lots of buddies who are on the same journey, check out the Rock Your Life Membership Community!

Great job! Use the form tips below to help you and be sure to check in with me when you’re done so I know you were here!

Full Body Shred HIIT

Format: 3 rounds, for prescribed time. Take rest as needed.

Squat thrusts (0:30)

Bend your knees and plant your hands on the ground beneath your shoulders. Jump your feet back, coming into a tall plank, core engaged, legs straight. Your back does not arch.
Jump your feet back to your hands, load the weight in your heels and jump up. Land softly, with a soft bend in your knees. Repeat.
Mod: Step your feet back rather than jumping. Perform a body squat rather than a jump.

Super Marios Right (0:30)

Begin standing, and step your left leg behind you coming into a reverse lunge. The knees are aligned with the toes.
As you come forward with the left leg, drive it up toward your chest, propelling yourself off the ground. Your right arm drives up into the air, reaching for Mario's gold coins.
Land softly on the right foot. Repeat.
Mod: Step back into a reverse lunge, and as you come up don't jump. Power your knee up to your chest. It's a great idea to hold onto the wall or chair back to aid in balancing.

Super Marios Left (0:30)

Begin standing, and step your right leg behind you coming into a reverse lunge. The knees are aligned with the toes.
As you come forward with the right leg, drive it up toward your chest, propelling yourself off the ground. Your left arm drives up into the air, reaching for Mario's gold coins.
Land softly on the left foot. Repeat.
Mod: Step back into a reverse lunge, and as you come up don't jump. Power your knee up to your chest. It's a great idea to hold onto the wall or chair back to aid in balancing.

V-Ups (0:30)

Lay on your back, and engage your lower back with the mat. Extend your arms and legs out straight.
Use your lower abdominal strength to lift you up into a V-shape, reaching your hands to meet your feet. As you come back down, re-engage your lower back with the mat.
Mod: Knee Ups are an awesome variation to use if you're building strength or need a break. Bend your knees as you lift up to take the full weight of your legs out of the move and allow you to get stronger.

Tuck Jumps (0:30)

Begin standing. Jump and drive your knees up toward your chest. I like to keep my hands at hip height to act as a focal point of where to aim for.
As you come down, keep a soft bend in your knees and land lightly. This helps protect your joints and also adds an additional deceleration challenge to the move.
Mod: Take the jump out and work on body squats. Keep the weight back in your heels and keep your chest lifting. You can try jump squats also as you begin to progress in strength. Land lightly on your feet.

2 way push ups (0:30)

Come into a tall plank, hands beneath your shoulders, legs straight. Keep your back flat, don't let it arch.
Perform a push up. As you come back to tall plank, walk your hands out wide and perform a wide push up. Keep your core engaged, belly button hugging in and up towards your spine.
Mod: Perform the 2-way push up kneeling, paying good attention to your back and core.

Alternating Reverse Curtsy to Kick (0:45)

Stand and step your left foot back into a reverse curtsy lunge meaning that your left knee will end up behind your right heel as opposed to straight back.
As you come forward again, kick your left foot up high.
Step down and step your right foot behind you into a curtsy lunge on the other leg. Step forward into a kick. Repeat.
Mod: Hold onto a chair back or wall for support and balance. Instead of kicking, try driving your knee up.

Be sure to check in below and let me know how you do! It’s great to see you!

Share this workout with a buddy who loves to workout and is short on time!