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Getting that heart rate up and getting our sweat on with this killer HIIT Cardio and abs workout. During the cardio circuit move quickly through each exercise but stay in control of your form. We will be using that stability ball in our ab workout today to increase intensity and strengthen the core. Get ready for a killer sweat sesh team!!
Breakdown: HIIT Cardio Workout 45s work + 15s rest x2 rounds
Abs workout 30s work + 10s rest x2 rounds
Equipment Needed: dumbbells, stability ball + exercise mat or other soft surface.
*Dumbbells are always optional. You can add them or remove them from any exercise. You do you! 🙂 Choose a weight that is challenging but allows you to perform each movement with control and correct form. This weight will be different for each individual! Ball size should be chosen based off of your height. I highly recommend using the ball as it provides additional core and stability work but you can always use a bench, ottoman or perform many of the same exercises on the floor.
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D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.
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Thanks for watching!
❤ Heather
21 comments
It was a good work out but I pulled a muscle in my buttock halfway through it. I put deep blue on it and kept going.
Not lost any weight yet though!
i had to take so many breaks lol, damn. feels great afterwards tho(:
Week 9 is insane! I had to take a couple days off after Day 1 and 2 because my whole body was SO sore! But powered through Day 3 yesterday and Day 4 today and believing I can do Day 5 tomorrow. I've decided that if Phase 3 takes me more than 4 weeks THAT IS OKAY because I'm gonna FINISH this goshdarnit.
OH MY GOD, I can do all the ab workouts for the first time!! I’m on round 2 of this amazing workout and the first 12 weeks I struggled a lot and probably almost died. This is the first time I can do that ab thing with the ball balancing. I haven’t seen really any changes in my body form BUT I feel way stronger. So pumped to push through to the end for the second time. 🍾
Finished!
I am getting admitted with my knee joints broken😀
R3W9D4 ✅👍🇫🇷🏋🏻♀️💪🙏✌️💕
2nd time through – today I did days 3 and 4, and out of the last, I dunno, 90-ish workouts I've done, today is the first day that felt legit GOOD. I felt so strong the whole time and barely found myself breathing heavy (conversely, day 2 broke me, so the change from one day to the next is incredibly drastic). My watch says I didn't even hit an anaerobic state, which is INSANE. As a former distance runner who never cross-trained, this is the most fit I've ever been in my life, and it's effing cool! I've never been strong in my life, it feels amazing. To add, my physique is blowing my mind. I'm normally either skinny-fat or emaciated skelator (distance running isn't really a sport for getting abs, lol). I'm so toned now, and I even got to keep my butt! Lol. Thanks Heather, it's really unbelievable to see results like this. For anyone struggling and feeling rough after each workout, just keep at it. Push! You're stronger than you think! When you wanna quit before the 45 seconds, try fitting in just 1 more, I bet you'll be able to do it. Also, it took me a week into round 2 to realize that proper form with less reps is WAY more effective than trying to get in as many as I can without squatting deeper or jumping higher (yes I cheated that way a lot the first time, haha). I feel getting 3 full pushups in 45 seconds provides me more than getting 10 little lightly-bent-elbow pushups. This applies to knees as well! (I still can't do a ton of real pushups, and usually have to go to my knees eventually. but I can do more than 1 now, which is unreal! ) That said, lightly bent elbow pushups are valid pushups as well, and if that's your best, you're doing a beautiful job! I guess the real message is not to rush through just to finish. Try your best! Good luck everyone, keep at it! You're beasts!! Heather, thank you so much!!!
I'm sweating hard, these exercises are getting harder, when I thought I fit enough to do all these exercises now I feel like it's week 1 it's hard but I enjoy the exercises
You were right. This phase 3 issss intennssse! Oh ya, I'm loving! Thanks, Heather!!!!!!
done! Feeling dead, feeling good! 🙂
Done! Thank you!
Genial!
Wow, definitely some serious sweat! Thank you HR!
R2 fabulous!!!
Wow INTENSE is an understatement. As a Trainer I keep journals for my nutrition and exercise programs.
Then I rate them or make comments today I wrote HARD AS F,$%^CK. LOL. I absolutely love your videos. You're the BEST
Can't believe I'm almost done with Week 9! I've had a few days off due to injury. Still not 100% but I was missing my workouts & also want to get the 12 weeks done before the end of the year so am just going to be careful 🙏🏻
Thank you for the workout video! Week 9 Day 4 -> done!
O M G !! Heather you are a beast! I genuinely have a like /dislike relationship with you lol 😂 this was a sweaty 🥵 sesh intense but i persevered!! Thank you from the bottom of our hearts! My husband and I have been doing this plan together and we have seen a tremendous change in our fitness level and body. God bless you and many more blessings to you
Phase 3 is my favorite phase thus far.
The HIIT cardio workouts are always fun.