15 min HIIT workout to BURN Calories _ 3 week weight loss challenge

We've got a 50 minute hit workout today .

You're gonna be sweating , but it's gonna be fun .

Now , don't be alone in your fitness journey .

Join the rest of the community on Instagram , youtube or this score , if you need some motivation and as always , the full three week schedule is on my website .

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We've got four sets with 32 exercises in this 15 minute workout , 20 to 30 seconds on and 10 to 20 seconds off .

Let's start with loop squats .

A melody .

Do a squat then have your hands loop under your thighs , then back up and repeat on the other leg .

Make sure your back is straight loose and core are engaged .

Love .

I spend then you go .

No rest here .

We're going straight into butt cakes .

Keep your feet upwards towards your butt .

Let's pick up the speed here and get our heart rate up next .

We've got lunch reach , do a lunch , then jump towards the middle , then repeat on the other side .

Make sure your front knee doesn't pass your toes and for low impact .

Just do without the jump .

Yes .

But you get more than a day .

I just want you right here when , oh , we're going back to butt kicks again here .

We got six more exercises before we finish that one .

They're all nice and short .

So , keep pushing water .

Then you go and pull me a crazy thing .

You know .

Now stand up right with your feet , shoulder with the pot and have your hands upwards on either side , then chop downwards as you do a squat and jump back up and repeat for low impact .

Just do without the jump .

See , we're back to butt kicks again .

Make sure you're lifting your heels up high .

Keep going guys .

It , let's move on to high knees , lift your knees up to your hips level as fast as you can and for low impact , just take it nice and easy .

Thanks .

Next , we have lateral jacks , extend one leg out to the side as you lift your hands up while keeping them straight .

Repeat on the other side , then do two regular jumping jacks and repeat just three more exercises to go .

Then we've got a break for you guys .

Next .

We've got pop lunch , start with a lunch , then jump back to the middle and repeat on the other side .

Make sure your friend knee doesn't pass your toes and for low impact , just leave out the jump .

I keep it up last exercise for set one guys .

You got this .

Let's do 30 seconds of lunges .

Make sure you're pushing off from your front heel and use your back leg for support .

Let's do this .

Yeah , I don't feel .

Yeah .

Great work guys .

15 seconds rest here .

Watch the video .

If you need a longer rest , aye time , we're going to start set two with squat .

Reach squat down as low as you can make sure your back is straight glutes engaged and fingers touching the ground .

If you can then get back up with a jump and bring your feet back in for low impact , just leave out the jump next .

We've got cross jacks , spread your arms out like , so keeping them straight , then cross over your legs and arms just like before we're not taking any rest .

Just eight more exercises to go .

They're all nice and short .

So don't give up on us .

You got this next , we've got low cakes .

Try to speed up here and make sure you're moving your arms as well .

Keep moving guys back to cross jacks again .

It's not hard at all .

We're just having some fun here .

Keep going next up .

We've got skaters up to one side , balancing on one leg and hop onto the other side .

Make sure your back is straight and you're engaging your core here .

Just leave out the hob for low impact or if you're tired , it's totally OK .

I back to butt kicks again .

Just three more exercises to go .

And that's that too .

The first snowboard squats are next .

Squat .

Download and jump almost 100 and 80 degrees to the other side and squat again .

Make sure your butt is engaged .

Ok .

Set one and two other hud .

And we're so close to finishing .

Don't give up on us here .

Plus next we've got overhead high knee , bring your arms up and one arm up the entire time while you're touching your opposite knee with one hand , you should be able to catch your breath here .

So don't go floppy and make sure you're engaging core and keeping your back straight .

You're halfway through the workout guys .

Last exercise of the set is high , knees , lift those knees up as high as you can .

You got this .

Yeah .

Nice work guys that's set too .

Post the video here for a longer break .

We're starting the third set with lunch , cake , lunch down low and as you come back up , kick your leg upward and squeeze your core as you do it , make sure you are pushing through your front heel to get back up .

Now onto the other side , keep going .

Now we're doing a simple jog in place to keep that heart rate up .

Keep moving .

You can do it .

But if you need to take a break , it's totally ok as well .

Now do a squat and as you come back up , kick your heels towards your butt , then repeat on the other side , try to squat down as low as you can and engage your glutes back to another round of jog in place .

See , I told you guys that three is easier and we are almost done just two more exercises and we'll have another break .

Is it a need ?

Make you stay next ?

We are doing a lateral lunch by taking one big step to the side while pushing your hips back and as you come back up to the center , go into a courtesy lunch .

Stay balance , watch your form and work those legs .

2 a.m. whatever that you never do up last exercise off the set .

Let's do the other side .

Keep going .

We are almost there slaves to our past .

It's ok .

If I I was Murder Pro , that's it .

Three guys post the video for a longer break .

Yeah .

Now get on the map for the last set and we're going to start with plank knee tuck while in a high plank position , lift your leg upwards and drive it into your core and tuck it in .

Then do the same on the other side .

Make sure you're engaging your core .

John are slaves to our past .

That's ok .

If I loves men .

Process now , get on all fours and got bird dog .

Lift your opposite hand and leg and then repeat on the other side .

Don't arch your back , engage your core and your glutes .

Just four more exercises to go guys through our 10 seconds .

Rest here and we're going into a low plank and Scorpions is next .

Memories remain to twist your hips to one side , having one knee bends and over the other leg legs , sorry and repeat on the other side .

Engage your core , you can do it now , flip around and we've got bicycle crunch variation .

Do a regular bicycle crunch and tap your opposite foot with your hand and repeat on the other side .

Squeeze your abs .

You're doing great guys .

Don't give up on me now .

Just two more exercises to go .

Next .

We've got reverse crunch , flutters , lift your hips off the mat using your core muscles , then lower one leg down , then repeat on the other side .

And the final exercises crunch pulse says lift your shoulders off the mat using your core .

Do not strain your neck , use your core and pulse five times , then repeat .

We are almost done guys .

And that's the workout guys .

15 minutes of fun .

I hope you're feeling great .

Please do leave me a comment down below as it really helps out my videos and I'll see you in the next workout .

Bye .