Fierce45 Denver
high intensity | low impact | intentional movement

HIIT 45

 
 

HIIT MOVES

Cardio HIIT exercises are each 20 seconds at high intensity accompanied by a 10 second active recovery. Each sequence is done 8 times with a 1 minute rest for water + high five before the next sequence. Moves should be demonstrated before class for maximization of time.

High Intensity cardio moves

jumping jacks

Body Position –Start with feet together and arms by sides and knees slightly bent.

Movement – Jump out. Legs go wide as arms go up landing on balls of feet. Jump back in to starting position. Repeat as fast as possible. 

Muscles – Arms, center core, back, shoulders, glutes, legs

Variations - 

  • See Wacky Jacks, Cross Jacks, Push Jacks, Star Jacks

Modifications (easier) – 

  • Step one leg out while both arms go up. Return back to starting position then step opposite leg out while both arms go up. Return back to starting position then repeat.

General Notes – Cue to stay on balls of feet and center core engaged. 

 

wacky jacks

Body Position – Stand with feet hip width apart and arms in a goal post position.

Movement – Using your obliques and center core, drive your elbow to your knee then switch sides. Torso side bends to have elbow come towards knee. 

Muscles –  Obliques, shoulders, lats, quads  

Variations– 

Modifications (easier) – 

  • Eliminate hop and drive elbow to knee then switch sides.
  • Limit range of motion.

General Notes –  Keep center core engaged.

cross jacks

Body Position - Stand with your feet shoulder-width apart and extend your arms straight out to either side with palms facing down. 

Movement - Jump and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. Repeat.

Muscles – Glutes, inner thighs, outer thighs, shoulders

Variations – 

Modifications (easier) -  

  • Eliminate hop and step through the movement.

General Notes – Alternate arm on top and foot in front. 

 

push jacks

Body Position – Legs together with feet parallel. Arms bent at elbows with fists in by shoulders in a hammer curl position.

Movement – Jump your feet out to the side shoulder-width apart or wider as you press the weight out in front of your chest. Then jump your feet back together and bring the weight/ball back into your chest. Repeat, moving quickly to jump back out as you press the weight back out.

Muscles – Shoulders, back, glutes, legs  

Variation– 

  • Add a squat in the out position with the legs (as depicted in video) - slow down movement
  • Keep legs straight and go as fast as possible
  • Use a yoga block instead of a weight
  • Press weight/yoga block overhead 

Modifications– 

  • Step out with one leg while arms press out then step back in and repeat on the opposite side.
  • Eliminate weight

General Notes – Cue to stay on balls of feet, center core engaged and shoulders pulled back and down. 

star jacks

Body Position – Legs together arms down by side. 

Movement – Squat back and jump up as legs and arms go wide. Return to starting position in low squat and repeat.

Muscles – Legs, glutes, shoulders, center core

Variations–  

Modifications (easier) – 

  • Brief pause in between repetitions
  • Standard jumping jacks
  • Step jacks (eliminating hop)

General Notes – Squat slightly as you land to help load your legs for the next jump while also landing softly to protect your knees. 

 

tuck jumps (WRONG VIDEO)

Body Position – Start in a standing position with feet shoulder width apart and knees slightly bent. 

Movement –With arms overhead, drop into a squat position and jump up drawing knees up to chest while driving elbows to knees. Land with slight bend in knees and repeat.

Muscles – Legs, glutes, center core

Variations– 

Modifications (easier) – 

  • Eliminate hop and raise one knee at a time.

General Notes – Bend knees as you land to absorb shock.

squat jumps

Body Position – Start in a standing position with feet shoulder width apart and knees slightly bent. 

Movement – Lower into squat position, engage core and use glutes to jump up straightening legs. Lower back into squat and repeat.

Muscles – Legs, glutes, center core

Variations– 

  • Use weights (held at heart center or overhead)
  • Jump up on back platform and step down.

Modifications (easier) – 

  • Raise up onto toes instead of jumping

General Notes – Land on balls of feet and engage center core.

 
 

alternating lunge jumps

Body Position – Start in a standing position with feet shoulder width apart.

Movement – Jump one leg forward and one leg back into a lunge. Quickly jump up switching lead legs in mid air landing with opposite leg in front. Repeat.

Muscles – Legs, glutes, core, obliques

Variations –

  • Add weights held at sides or heart center
  • Increase range of motion and get deeper into lunge (back knee close to ground)

Modifications – 

  • Eliminate hop and step into lunges.

General Notes – Land softly and keep chest square to space in front of you.

hopscotch jumps

Body Position - Start in a standing position with feet shoulder width apart.

Movement - Jump forward into a squat position then jump forward to upright position bringing feet back together. Jump forward, once more, into a squat position. Then jump back to an upright position bringing feet back together. Jump back, once more, into a low squat position then repeat sequence.

Muscles - Quads, glutes, hamstrings, calves

Variations – Hold weight at heart center.

Modifications – Eliminate hop and step movement.

General notes - Encourage clients to get low in squat.

 

football runners

Body Position – Drop hips back into a quarter squat.

Movement – Run feet as fast as possible keeping feet close to the ground. Option to pump arms or keep bent at 90 degrees.

Muscles –  Outer thighs, quads, calves, glutes

Variation – Hold weights at heart center or in hands while pumping arms.

Modification – Slow down the pace.

General Notes – Keep center core engaged and stay on balls of feet.

inclined mountain climbers

Body Position – Hands to back or front platform while low body is in a plank position with feet on floor.

Movement – Keeping shoulders over wrists, run knees into chest as fast as possible.

Muscles – Core, glutes, legs, chest and shoulders

Variation – 

  • Hands to line one and feet to the front platform. Push out into high plank and perform mtn climbers here.
  • Perform exercise on the floor.

Modification – Slow down movement or hold high plank.

General Notes – Cue center core engagement and watch for hips sagging. Stay on balls of feet.

 

180 jump squats

Body Position – Start in a squat position facing either the badass wall or the street.

Movement – Squat a little deeper then jump 180 degrees towards the opposite wall and touch the ground with one hand. Repeat jumping back to the other side. 

Muscles –  Glutes, hamstrings, quads, calves, center core

Variations – Add weights

Modifications – Eliminate the hop and pivot on one foot instead.


General Notes – Keep chest lifted as one hand taps the ground in deep squat. Keep center core engaged.

 

toe taps

Body Position – Face machine either from the side, front or back. 

Movement – Run tapping toes on either the side bar, front bar or back bar.

Muscles – Quads, calves, glutes, center core.

Variations– Use weights

Modifications– Eliminate hop and step toes to bar.

General Notes – Keep center core engaged and encourage clients to pump arms for maximal caloric burn.

 

 

in outs

Body Position – Start in a standing position with feet hip width apart and arms bent at 90 degrees at shoulder height.

Movement – Jump feet out into a wide squat while arms go out to goal post position. Then jump feet back into starting position while arms go back into 90 degrees. Repeat.

Muscles –  Glutes, hamstrings, quads, shoulders.

Variations – Add weights

Modifications – Eliminate the hop and step movement. 

General Notes - Keep shoulders stacked over hips and center core engaged.

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back platform jump squats

Body Position – Squat over back platform with one leg in the well of the machine and the other behind the back bar. Place one hand on each of the back bars.

Movement – Jump lifting both legs up and using center core and upper body to propel body 180 degrees toward opposite side. Repeat jumping back to opposite side.

Muscles – Center core, obliques, upper body

Variations – 

Modifications – Slow movement.

General Notes – 


 

 

heismans

Body Position – Stand in an area where there is room to move side to side.

Movement –Hop one foot to the side while driving inside knee up then hop to the other side while driving opposite knee up. Pump arms opposite of legs.

Muscles – Quads, glutes, hamstrings, center core and obliques.

Variations (harder)- Use weights in hands and hop wider

Modifications (easier) – Eliminate hop and step movement instead.

General Notes

 

jump rope

Body Position – Start in a standing position with feet hip width apart and elbows into waist.

Movement – Rotate arms, as if turning rope, while running feet as if jumping rope.  

Muscles –  Legs, arms

Variations - Kick or jump legs.

Modifications – Eliminate the hop and walk exercise.

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jump squat press

Body Position – Narrow squat position with arms in a hammer curl position.

Movement – Squat down then jump up as arms shoot overhead. Return to starting position in low squat and repeat. 

Muscles – Legs, glutes, shoulders, center core

Variations– 

  • Use weights

Modifications (easier) – 

  • Eliminate the hop 
  • Eliminate use of weights

General Notes – Land on balls of feet and use glutes to power jump.

 

High knees

Body Position – Start in a standing position with feet shoulder width apart.

Movement –Drive right knee up to meet your right hand, bring the same leg back to the ground immediately bring left knee up to meet left hand.

Muscles – Legs, glutes, center core

Variations– 

Modifications (easier) – 

  • Eliminate hop and walk knees up instead of running them  up.

General Notes – 

 

burpees

Body Position - Start in a standing position with feet hip width apart and knees slightly bent.

Movement - Jump up then bring hands to floor in front of feet and hop feet out into a high plank position. Immediately, jump feet back to meet hands and lift torso jumping up with arms overhead. Repeat.

Muscles - All

Variations – 

  • Add pushup in high plank position
  • Add in mtn climbers or plank jacks in high plank position.

Modifications – 

  • Eliminate hop and step feet into plank position and back in.
  • For clients with wrist pain, have them reach up to ceiling then to floor as quickly as possible.

General notes- Watch for sagging in low back in high plank position and cue proper core engagement.

 
 

speed skaters

Body Position – Stand upright with room behind, in front and to the sides.

Movement – Jump to the right bringing left foot behind as left arm/hand comes in front and touches floor by right foot. Then hop left bringing right foot behind and right arm/hand comes in front and touches floor by left foot. 

Muscles – Glutes, quads, outer thighs and inner thighs

Variation – 

  • Keep back foot elevated rather than planting toes on ground.
  • Add weights

Modification – Eliminate the hop and step the movement.

General Notes – Jump as far as possible to the side and use arms to gain momentum.

 

mummies

Body Position – Start in a standing position with arms lifted at shoulder height.

Movement – Kick legs straight out while alternating crossing arms in front.

Muscles – Shoulders and center core

Variations – Use weights

Modifications – Eliminate hop and step feet out.

General Notes – Keep chin off chest, arms at shoulder height and center core engaged.

 

 

 

butt kicks

Body Position – Stand tall with feet shoulder width apart.

Movement – Run kicking heels to glutes while pumping arms.

Muscles – Hamstrings, glutes

Variations (harder)- Use weights

Modifications (easier) – Eliminate the hop and step the movement.

General Notes – Keep shoulders back, chin off chest, and remind clients to land on balls of feet.

 

 

plank jacks / plank in outs

Body Position – Start in an inclined plank position with hands on carriage, back platform or front platform.

Movement – Hop legs apart then back together then hop knees in under chest and back out. Repeat. 

Muscles –  Full body

Variations – Perform exercise on floor in full plank position.

Modifications – Eliminate the hop and step feet or hold plank.

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one sided exercise

one leg jumping lunge

Body Position – Start in a low lunge.

Movement – Jump straight up straightening legs as arms drive toward ceiling. Land in low lunge as elbows pull into waistline. Repeat.

Muscles –  Glutes, hamstrings, calves.

Variations – Add weights

Modifications – Eliminate hop and raise up on toes then lower down.

 

single leg high kick

Body Position – Start in a standing position with feet hip width apart and knees slightly bent.

Movement – Kick one leg forward then bring leg down and step behind supporting leg pumping arms opposite of legs. Repeat. 

Muscles –  Glutes and hamstrings.

Variations – Add weights.

Modifications – Limit range of motion.

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one leg jump rope

Body Position – Stand on one foot with elbows into waist.

Movement –  Rotate arms, as if turning rope, while hopping on one foot as if jumping rope. 

Muscles –  Legs, arms.

Variations – 

Modifications – Eliminate hop and raise up on toes and lower down.

 

sprinters skip

Body Position – Start in a low lunge with opposite hand touching ground.

Movement – Jump up driving back knee up while pumping arms then return to starting position. Repeat.

Muscles –  Glutes, hamstrings, calves.

Variations – Add weights.

Modifications – Eliminate hop and step movement.

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lunging knee pulls

Body Position – Start in a low lunge with back leg straight and arms extended overhead. 

Movement –  Stay low through working leg and drive back knee in towards chest as arms pull in driving elbows to knee.

Muscles - Glutes, quads, hamstrings, arms, center core.

Variations – Add weights.

Modifications – 

 

One leg burpees

Body Position – Start in a standing position with feet hip width apart and knees slightly bent one leg lifted.

Movement – Jump up then bring hands to floor in front of feet and hop one leg out into a high plank position. Immediately, jump foot back to meet hands and lift torso jumping up with arms overhead. Repeat.

Muscles –  All

Variations – Add a pushup. 

Modifications – Step movement rather than jump.

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active recovery


squat uppercut

Body Position – Start in a wide turned out squat position and keep shoulders stacked over hips.

Movement – Stay low in squat and alternate arms in an uppercut punch.

Muscles –  Upper body, center core, obliques.

Variations – Add weights or little hops.

Modifications – 

 

step ups

Body Position – Stand behind back platform facing front of room.

Movement – Step up on back platform and then down alternating legs.

Muscles –  Glutes, hamstrings, quads, center core.

Variations – To make this a single leg exercise, lightly rest hands on back handlebars and step one leg on back platform then drive opposite knee up and back down staying low in working leg (on back platform). 

Modifications – 

inchworm

Body Position – Start in a standing position with room to move in front.

Movement – Walk hands out to high plank position and walk hands back in to return to starting position.

Muscles –  Center core, biceps, pecs, delts.

Variations – Add hop when in standing position.

Modifications – 

 

lunge walk

Body Position – Start in standing position with room to move forward. 

Movement – Walk forward in a lunge position then reverse lunge back to starting point.

Muscles –  Quads, glutes, hamstrings, center core.

Variations – Add weights.

Modifications – 

 

basic squat

Body Position – Start in a standing position with feet hip width apart. 

Movement – Engage center core, push hips back, bend knees and lower into squat position. Pause at the bottom engage glutes and push up into standing position. 

Muscles –  Glutes, hamstrings, quads, center core.

Variations – Add weights and/or arm movements (shoulder press, bicep curl, front raise, etc)

Modifications – Limit range of motion.

 

turned out squat

Body Position – Start in a wide turned out squat position and keep shoulders stacked over hips.

Movement – Straighten legs then lower back into squat for full range or hold low and pulse.

Muscles –  Quads, glutes, hamstrings, center core.

Variations – Hold low and take heel peels. Add weights.

Modifications – 

squat jab

Body Position – Start in a wide turned out squat position and keep shoulders stacked over hips.

Movement – Stay low in squat and alternate arms in jab punches.

Muscles –  Upper body and center core.

Variations – Add weights or little hops.

Modifications – 

 

crab kicks

Body Position – Start in a crab walk position. 

Movement – Kick leg up as opposite arm reaches toward toes. Alternate sides.

Muscles –  Triceps, rear delts, lats, center core, obliques, quads, hamstrings, glutes.

Variations – Option to hop rather than step exercise. 

Modifications – Eliminate reach with arms and just kick legs.

 

renegade rows

Body Position – Start in an inclined plank with hands on either front platform, back platform or carriage. Use weights.

Movement – Alternate rows with arms while keeping hips steady.

Muscles –  Center core, back, shoulders, triceps, biceps.

Variations – Perform in a high plank position on the floor or on the carriage.

Modifications – Eliminate use of weights.

 

alternating lateral lunge

Body Position – Start in a standing position with room to move to each side. 

Movement –  Step one leg out into a lateral lunge then return to center and repeat on other side. 

Muscles –  Glutes, hamstrings and quads.

Variations – Add weights and arm movement (bicep curls, lateral raise, front raise, tricep kickback, etc)

Modifications – 

 

squat lift with block

Body Position – Start in a standing position with feet hip width apart and yoga block between inner thighs. 

Movement – Squat, squeezing yoga block between inner thighs, then return to standing and raise up on toes. 

Muscles –  Glutes, hamstrings, quads, center core, calves. 

Variations – Add weights and/or hop at the top.

Modifications – 

 

toe tap squats

Body Position – Start in a wide turned out squat position.

Movement – Stay low in squat while one hand reaches toward opposite foot then switch sides.

Muscles –  Quads, glutes, hamstrings, center core and obliques.

Variations – Add weights.

Modifications – 

squat speed bag

Body Position – Start in a wide turned out squat position and keep shoulders stacked over hips.

Movement – Stay low in squat and alternate arms in speed bag punches by rotating forearms over each other at forehead height.

Muscles –  Upper body and center core.

Variations – Add weights or little hops.

Modifications – 

 

 

squat walks

Body Position – Start in a wide turned out squat position and keep shoulders stacked over hips.

Movement – Stay low in squat position and walk forward then back. 

Muscles –  Quads, glutes, hamstrings, center core.

Variations – Add weights.

Modifications – 

 

squat rib isolation

Body Position – Start in a wide turned out squat position and keep shoulders stacked over hips.

Movement – Stay low in squat and move rib cage side to side while keeping hips and shoulders steady.

Muscles –  Center core and obliques.

Variations - Add heel peels.

Modifications – 

 

around the world

Body Position – Start in a low squat with one weight in hands.

Movement – Staying low in squat, pass weight under leg to opposite hand then pass it under opposite leg. 

Muscles –  Center core, obliques, quads, glutes, hamstrings.

Variations - Alternating lateral lunge with a weight pass. 

Modifications – 

 

basic March

Body Position – Start in a standing position with feet hip width apart. 

Movement – Alternate lifting knees up to hip height while pumping arms.

Muscles –  Quads, glutes, hamstrings, center core.

Variations – High knees.

Modifications – 

 
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