Fierce45 Denver
high intensity | low impact | intentional movement

HIIT 45

 
 

HIIT MOVES

Cardio HIIT exercises are each 40 seconds at high intensity accompanied by a 20 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 demoed 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

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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

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toe taps

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back platform jump squats

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heismans

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General Notes

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

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butt kicks

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one sided exercise

one leg jumping lunge

one leg jump rope

lunging knee pulls