Your First HIIT Workout - Master the Basics

Time: 20 min

Master the basics and you will be ready to try any Group HIIT workout. These movements are the fundamental building blocks for our strength and cardio movements. 


Full Plank: Can be perform on knees. Start in Full Plank and hold as long as you can then finish the interval on your knees.


Learn to keep your alignment in check and work up the strength to perform these movements perfectly. Then you'll be ready to add weights, pulses, jumps and more to increase the intensity. Good form is all about having straight lines. Keep your back straight in any plank position movement. Keep your feet in line with your hips on lunges and make sure your knee never goes in front of your toes.

How to Perform a Full Plank

Hands and feet should be shoulder width apart, with wrists, elbows and shoulders aligned. Keep core and glutes engaged throughout - this helps keep your back from sinking toward the ground. You can put your wrists in a fist if your wrists are uncomfortable. You can also drop to your knees for most movements that are in a plank position.

How to Perform a Squat

Start standing with feet about shoulder width apart. Lower hips until thighs are parallel to the ground (or as close to this as you can). Squeeze glutes and push into your heels to bring yourself back to standing. Be careful to keep your gaze ahead of you, not to let your upper body lean forward, and prevent your knees from bowing inward or outward. You should never be on your toes while performing a squat.

How to Perform a Lunge

Lunges are a great way to target all of the major leg muscles.  Keep the front knee in line with the ankle.  Try not to let your knee jut in front of the ankle or too much to either side. Put your weight into the front heel to propel yourself back to standing.

How to Perform a Push-up

Start in the full plank position with hands and feet shoulder width apart and wrists aligned with shoulders. Lower toward the ground, being sure to engage the triceps by tracking elbows back rather than outward. Just before your chest touches the ground, press into the heels of your palms to rise back into plank position. Keep core and glutes engaged throughout to protect your back.

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