Keep your fire burning all holiday season. Stop drop and Fly wherever your celebrations take you with this quick and effective HIIT workout from flyhigh instructor Kerri Otto.

This is a great workout to do while traveling, especially if space and accessories are limited. It is essentially a cardio and leg/glute workout using a treadmill. If you don’t have a treadmill, take your workout on the move outside. Round 1 is fairly easy but by round 2 and 3, your heart should be pumping and sweat should be dripping!

The workout is only effective if the lunges are deep with the back leg staying as straight as possible. Since all treadmills are calibrated differently, use the inclines and speed as a baseline and adjust as needed.

THE MOVES

Stepping lunges (Hold on to the treadmill, a counter, table, or couch for a deeper and more effective set)

Walking lunges, alternate deep, long lunges right and left

Side step: turn to the side and side step while hanging onto something for support. For extra challenge, try not to hang out during the side step

Squats: Remember good form and deep, quick squats

 

ROUND 1:

Incline @ 2%

Speed 2.0            Lunge right x 1 min

Speed 2.5            Side step right x 1 min

Speed 2.0            Lunge right x 1 min

Speed 2.0            Alternating walking lunges x 1 min

Speed 2.0            Lunge left x 1 min

Speed 2.5            Side step left x 1 min

Speed 2.0            Lunge left x 1 min

Speed 2.0            Alternating walking lunges x 1 min

Speed 2.0            Lunge right x 1 min

Speed 2.0            Lunge left x 1 min

Speed 6.0            Run x 5 min

 

Immediately get off of the treadmill and do 50 narrow squats

ROUND 2:

Incline @ 4%

Repeat entire sequence above, including the 5-minute run

Immediately get off treadmill and do 50 narrow squats and 50 wide squats; quickly transition back to the treadmill for Round 3

ROUND 3:

Incline @ 6%

Speed 2.0            Lunge right x 1 min

Speed 2.5            Side step right x 1 min

Speed 2.0            Lunge left x 1 min

Speed 2.5            Side step left x 1 min

 

Immediately get off treadmill and do 50 narrow squats and 50 wide squats; quickly transition back to the treadmill for Round 4

ROUND 4:

Incline @ 6%

Speed 6.0            Run x 5 min

Immediately get off treadmill and do 50 narrow squats and 50 wide squats

 

When you’re feeling drained, it may seem counterproductive, but getting in a quick workout is a great way to recenter and recharge. Don’t forget to prioritize YOU during this holiday season.

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