Brutal HIIT Ladder Workout – 20 Minute HIIT Workout at Home

17May

Brutal HIIT Ladder Workout – 20 Minute HIIT Workout at Home

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Video Transcript

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this is fitness blender’s brutal hit ladder workout in this routine we’re going to start off with a quick three minute warm up and we’re going to follow it up with a 17 minute descending ladder style hit workout now you’re not going to need any equipment for this routine so let’s go ahead and get started with our cardio warm up our first exercise is going to be leg swings we’re going to be doing this for 30 seconds on each leg let’s go ahead and start with that right leg first nice small range of motion to start out with and then as you feel more comfortable with it start increasing that range of motion now there’s a relatively quick motion you want to try to really open that hip up as best you can but remember you always want to keep it under control don’t swing out of control you want to reach across that left hand to your right foot to get that torso to rotate just a little bit start warm up that core a little bit more got five seconds left and switch sides and do the same exact thing on that left leg start with a smaller range of motion and start working it bigger and bigger and bigger as you feel more comfortable with it again reaching across with that right hand this time down to that left foot trying to get that torso to rotate just a little bit and just 10 seconds left we’re going to switch to this next exercise here in just a second we’re doing a knee up rotation it’s a relatively slow motion switch over in two seconds and switch it so those knees will be coming up really nice and high bring that opposite elbow down to that opposite knee rotating those shoulders as much as you can you want to actually feel like you’re trying to get that elbow to the outside of your knee you want to really focus on driving that knee up nice and high as well as rotating those shoulders as much as you possibly can get as much range of motion out of it as possible and keep breathing normally you’ve got about 10 seconds left until we switch to the next exercise which is gonna be a squat with a toe touch kick just a couple seconds left and switch it nice deep squat bring one leg up reach out towards those toes squat down again then bring that opposite leg up just keep alternating back and forth between those legs every single time you squat try to get a nice deep squat every single time you want to try to get those hips down below those knees warm those knees up warm that hip socket up now you also want to get a nice stretch on that hamstring every single time so make sure you’re really reaching down towards that toe we’re going to switch off to the next exercise here in just a second we’re doing line jumps next just a couple seconds left and switch it just imagine while you’re doing this exercise you’re trying to get those feet up and over either a really tall log or a really high band and you’re trying to let those feet touch the ground for as short a period of time as possible before jumping back over the other side just keep moving as quickly as you can driving those knees up as high as you can now remember this is our warm up so we’re trying to get that heart rate up we’re trying to get that core temperature up so keep pushing through it got just a few more seconds then i’m going to switch to just regular jumping jacks as our last exercise we’re doing it for one minute straight through and switch it up get those arms and legs going snap those arms down those legs together at the same time then bring those legs apart as those arms come up over your head you’re trying to keep those arms relatively straight keep that shoulder socket nice and contracted keep those core muscles contracted those legs should be nice and solid all those muscles contracted to that thigh and that hamstring just keep this motion going nice smooth fluid motion trying to keep it fast bringing that heart rate up you want to be nice and warm possibly even sweating by the time you’re done and we’re almost done just 10 seconds left keep pushing through it keep those arms nice and straight motion nice and controlled we’re almost there and let it relax all right we’re gonna go ahead and get ready for our hit workout we’re gonna be doing four exercises straight through in a group each one we’re doing for 60 seconds then 50 then 40 then 30 then 20 then 10. you get a 10 second rest in between each one of those groups let’s go ahead and start with our first one the flutter kicks one minute straight through and start them up so you start out with that flutter kick motion with those feet kicking those feet front to back and then you’re gonna pause with them in the center squat down really nice and low and then start that flutter kick motion again with that opposite foot forward so it’s gonna be two kicks and then squat down in the middle then two kicks again squat in the middle again just keep it going trying to get as deep of a squat every single time as you can and trying to move those feet in that flutter kick motion as quickly as you can now we’re just about halfway down we’ve got just over 30 seconds left so keep that motion going as solid as you can really try to push it you want to be nice and tired by the time you’re done now we’re almost done just 10 seconds left keep pushing through it i know you’re probably getting tired by this point but keep it going nice and strong we’re moving to high knees next no break we’re gonna start you up in two seconds and switch it drive those knees up really nice and high you want to get those knees to at least hip height higher if you can trying to move those feet up and down as quickly as you possibly can trying to let that foot touch the ground for as short a period of time as possible now i know high knees are rough and you’re going to be panting like crazy by the time you’re done but keep pushing yourself through it burn as many calories as you possibly can you got about 40 seconds left and that’s 15 seconds that’s three quarters the way done we are almost finished keep those knees going remember keep driving them up you want those knees at least hip height try to keep driving them up we’ve got about five seconds left we’re switching to burpees next remember no rest and switch it right into those burpees out to a full push-up position then come back up to those feet and do a nice quick jump and drop right back down into that push-up position just keep it going really nice and quick you want to move those feet out as quickly as you can both at the same time try not to bring one end at a time you want a constant complete motion with your entire body and that’s halfway done right there just keep that motion going nice clean motion remember get those feet all the way out to that full push-up position get those hips down nice and low before you draw them right back in nice and quick go into that full jump now the harder you jump the more calories you’re going to burn the higher that heart rate’s going to go so push it as hard as you can to get through this full 60 seconds so we’ve got 10 seconds left we’re almost done so keep pushing it try to bring it up a little bit higher if you can five seconds left we’re going to move into jumping jacks next and switch it move right into those jumping jacks get those arms and legs moving i know they’re really nice and tired but this is actually going to be a little bit of a rest believe it or not just keep those arms and legs moving nice deep breath in nice long exhale make sure you’re getting as much oxygen into your system as you can if you want to get a little extra help out of it you want to purse those lips actually kind of hold those lips together as you blow out what it does is actually increases the pressure inside of your lungs and will actually push more oxygen into your bloodstream than if you just have your mouth open relaxed that’ll get your diaphragm a little bit more tired but that’ll actually increase strength and increase endurance as you start using this technique so remember just hold those lips together a little bit as you exhale out it’ll get more oxygen to your system and you’ll actually have more endurance to get these workouts done just 15 seconds left keep those arms and legs moving nice deep breaths should actually be bringing that heart rate down just a little bit compared to what you just finished off with those burpees almost done five seconds and let it relax all right you got 20 seconds rest just keep those feet moving nice deep breaths try to get that oxygen into your system as quickly as you can we’re gonna be starting back up here in just a few seconds our rest is almost up we got about five seconds left starting back in with the flutter kick squats here in just a second and start him up nice quick kick with those feet and then deep squat in the middle i know those legs are burning like crazy but try to get a really nice deep squat every time try to get those feet moving every single time remember you’re only doing this for 50 seconds this time you got 10 seconds left and we are halfway done right there we got 25 seconds left to go keep those feet moving and keep those squats nice and low and we’re almost done just five seconds left until we switch to high knees another 50 seconds of these and switch it up drive those knees up nice and high remember trying to get them at least to hip height try to keep those feet off the ground for as long as you can barely let that foot touch before you’re pulling it right back up again just keep those lungs open and keep those feet moving and that’s halfway keep those feet moving keep breathing keep those knees up really nice and high we’re getting closer to being done just 20 seconds left and we are almost done we just have five seconds left we’re switching to burpees next and switch it up drop down on the ground kick those feet out get a nice full push up and then those hands straight up in the air as you jump so keep that motion going nice and quick try to make sure you’re getting a full extension every single time trying to make sure you’re getting those feet back up to those hands as quickly as you can or both feet at the same time trying to drag one foot behind the other you want to try to keep those feet moving together you want to try to keep those hands moving together try to keep this motion as solid as you possibly can get a nice full extension on that push-up position and a nice high jump at the top of that range of motion now we’re getting closer being done we only have 20 seconds left just keep that motion going nice and clean and we are almost done just five seconds left we’re switching off those jumping jacks next the last exercise for this 50 second round and switch it off get those arms and legs moving this should be much much easier than the last few exercises we were doing remember this should be actually a little bit of a recovery phase compared to burpees and those high knees so take your time nice deep breaths try to recover a little bit try to get that lactic acid out of those muscles and those legs and those arms just keep those legs and arms moving nice fluid motion try to make sure you’re still keeping it quick and just 10 seconds left till we get a nice long break remember 20 second breaks coming up here got five seconds left keep those arms and legs moving and let it relax all right a full 20 seconds of rest keep those feet moving back and forth just moving a little bit nice deep breath in try to get as much oxygen into those lungs you possibly can before we start into that next round remember we’re cutting 10 seconds off again so we’re down to 40 seconds for this round we starting back in with those flutter kicks here in just a second and start them up get those feet going nice deep squats try to get as much range of motion on those legs as you can i know those legs are burning like crazy they’re completely tired but try to keep those legs moving good quick motion with those kicks and a nice deep squat every single time and we’re already halfway got another 20 seconds left keep those feet moving nice deep squats keep those lungs open make sure you’re never holding your breath almost done five seconds left until we switch to those high knees and switch it up drive those knees up nice and high remember try to get them at least a hip height higher if you can barely let those feet touch the ground before you’re driving right back up again just keep it going and that is halfway right there you got 20 seconds left keep driving those knees up i know those legs are getting really nice and tired but remember keep trying to get those knees at least a hip height and we’re almost done we’ve got just five seconds left before we switch to burpees just keep those knees moving and let it relax go and switch those burpees go to that full push-up nice jump at the top and then back out to that push-up just keep switching back and forth nice fluid motion try and get those feet all the way out remember moving those feet at the same time together moving those hands together making sure that you’re not dragging one foot behind the other and we’re all ready to halfway got 20 seconds left just keep it moving we’re almost done just five seconds left until we switch those jumping jacks and switch it up get those arms and legs moving nice deep breath in try to recover just a little bit with this but keep those legs moving keep those arms legs nice and rigid just keep moving and try to pump that lactic acid out of your system halfway keep those arms and legs moving remember you get a nice long 20 second break after this just keep it going and we’re almost done five seconds left keep those arms and legs moving and let it relax all right you got a full 20 second rest keep those feet moving back and forth nice deep breaths in try to recover as best you can get as much oxygen into that system as possible we’re dropping down to 30 seconds this time we’re getting shorter and shorter this isn’t gonna feel like anything compared to that first round now we’ve got just five seconds left until we start into those flutter kick squats again and start them up this is your first of the 32nd round get them going and that is halfway right there we got another 15 seconds to go keep those feet moving we’re almost done got 10 seconds left we’re almost done five seconds left to go before we switch to those high knees and switch it up get those knees up there nice and high drive those knees up try to get those knees higher than that hip height barely let that foot touch the ground before you yank it right back off again just keep those feet moving and that is halfway right there keep those feet moving i know you’re tired but we’re almost done just keep it going for another 10 seconds and just five seconds left until we switch to burpees keep those legs moving and switch it drop down into that push-up position back up jump and then right back down again keep that motion nice and strong try to get that full extension on that push-up every single time get a nice straight line from your shoulder all the way down to that ankle every single time don’t let those hips stay up there really high before you come right back up and do a nice high jump and we are almost done we got five seconds left we switch those jumping jacks just one more burpee left and let it relax go and switch right into those jumping jacks keep those arms and legs moving i know they’re really really tired i know they’re probably burning but the more you do this you should get a little bit more of that lactic acid out of your system and recover just a little bit before we get to that rest and that is halfway right there we got another 15 seconds till we get to that nice long 20 second break just five seconds left keep those arms and legs moving we are almost done and let it relax all right now you got a nice long 20 second break just keep those feet moving nice deep breaths in we’re going to be dropping down to 20 seconds for this next round this is our second to last round so we’re gonna be done with this in no time flat just a few more seconds left got five seconds until we start back in with those flutter kicks and start them up 20 seconds get those feet going nice deep squats every single time and that’s halfway already just keep it going we’re almost done five seconds left we’re switching to high knees next and switch it get those knees going and that is halfway right there keep those knees moving we’re almost done five seconds left we’re switching to burpees next and switch it drop down into that push-up position get back up do that jump right back down into that push-up position again and that was halfway again keep those burpees going we’ve got just a few more seconds before we switch off to that last exercise before we get that rest we’re doing jumping jacks and start them up switch over those jumping jacks get those arms and legs moving we’re almost done with this round and that is halfway right there keep those arms and legs moving we are almost done there’s our last one of this round got five seconds left until you get that rest and let it relax 20 seconds rest then we have just one more left to go we are almost done with this whole routine we’re switching down to that 10 second round this time this is gonna be over in no time flat our rest is almost over about five seconds left until we switch into that flutter kick squat for our last round remember this is just 10 seconds long and start them up push yourself as hard as you possibly can you want to make sure you are dead by the time you’re done with this you got five seconds left until we switch to high knees keep those feet going and switch it right into those high knees drive those knees up really push yourself as hard as you possibly can this is our last round we’ve got five seconds left until we switch to those burpees switch it off to those burpees nice full push up hard jump at the top every single time just push yourself as hard as possible you want to be dead by the time you’re done almost done couple more seconds into those jumping jacks keep those arms and legs really nice and straight contracting all those muscles through your arms chest and legs making sure you’re burning as many calories as you possibly can and let it relax all right very good job we are completely done with this routine now if you push anywhere near as hard as i did then you’re going to feel this tomorrow so make sure you do a really good cool down and stretch and you drink plenty of water today

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Comments (21)

  • @MarcoSuarez-uf4sf Reply

    Qrico te mueves

    May 17, 2024 at 1:53 PM
  • @MMough Reply

    This workout is a crime against humanity

    May 17, 2024 at 1:53 PM
  • @GreenLightNoxat Reply

    Hello , can this hiit workout help me with enduro bike or in motocross ?

    May 17, 2024 at 1:53 PM
  • @MKone986 Reply

    Hey guys, after a good few months, I can somewhat do this session without stopping HOWEVER I find myself doing the burpees slower compared to the other exercises in this video. My legs start to pain during the burpees – does this happen to others too? If so, I would appreciate any tips to overcome the burpees struggle. Thank you so much and wishing you all the best in your exercise journey!

    May 17, 2024 at 1:53 PM
  • @nikeadi8841 Reply

    I do this every day !

    May 17, 2024 at 1:53 PM
  • @ElijahCampbell-bx5hj Reply

    Your passion for your subject is truly admirable.

    May 17, 2024 at 1:53 PM
  • @kellymcelroy4994 Reply

    I love this video. Whenever I'm away and can't get to the gym, this is the workout I do. Quick, effective and always a challenge.

    May 17, 2024 at 1:53 PM
  • @przemekwlizlo6847 Reply

    Terrible lector reading, drink a coffee or snort a line

    May 17, 2024 at 1:53 PM
  • @robertibe551 Reply

    At last a description that actually describes the product. I had to catch my heart before it fell out of my chest. Great work out

    May 17, 2024 at 1:53 PM
  • @cuteasduck6192 Reply

    Current stats: 62kgs 27F 5’3”
    At present, I can do 30 sec plank, 8 burpees and zero full pushups while keeping a proper form.

    Goal : 3 min plank, 20 burpees and 5 full pushups.
    Goal weight : 55kgs

    Judgement day : 2 Sept 2024 (My Birthday)

    I have shedded kilos before with your help and I’m motivated to do it again. Please keep me accountable guys!

    May 17, 2024 at 1:53 PM
  • @AlwaysTiredBruh-__- Reply

    Time Flies this was my go Hiit Cardio workout 9 years ago

    May 17, 2024 at 1:53 PM
  • @ToTheDangerZone Reply

    Anyone lose weight using this? Uh just asking for a friend

    May 17, 2024 at 1:53 PM
  • @oldmangeorge Reply

    I'm 53 and have been doing this for probably seven years. I throw in a pushup during the burpees just to prove to myself I can do them. It's still my favorite quick workout when I don't have time to run in the morning.

    May 17, 2024 at 1:53 PM
  • @xoxo769 Reply

    What the actual fucl

    May 17, 2024 at 1:53 PM
  • @angeladrakou9711 Reply

    ❤

    May 17, 2024 at 1:53 PM
  • @03thrddd Reply

    Help 🏳️🏳️🏳️

    May 17, 2024 at 1:53 PM
  • @Repotion Reply

    My toxic relationship is with this video. It hurts me, but I always come back to do it 😂

    May 17, 2024 at 1:53 PM
  • @iprime189 Reply

    How many calories are burned?

    May 17, 2024 at 1:53 PM
  • @yassineelrhrouch6577 Reply

    man you are insane you make it look easy

    May 17, 2024 at 1:53 PM
  • @canceriangal4443 Reply

    For some reason I missed this workout. I finally did this today and it is brutal. Yikes!!!

    May 17, 2024 at 1:53 PM
  • @gonzalomunoz6320 Reply

    damn, that "this is fitness blender" intro is gonna be on my nightmares forever

    May 17, 2024 at 1:53 PM

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