LOW IMPACT Ladder HIIT for BEGINNERS | Bodyweight BALANCE, STRENGTH + CORE Workout

This full-body HIIT (High Intensity Interval Training) workout combines lots of my favorite things about working out – it’s quick, I don’t really have to count, there’s no jumping, and after it gets harder, it gets easier again.  That’s because this is a ladder workout!

The idea behind ladder workouts is this:  you start with something small and you build on it (climb the ladder), so each round gets tougher or longer (or both).  The varieties are endless.  You can increase by time or by reps or – as is the case here – number of exercises.

Check out the video below to follow along in real time, or set this one up for yourself with the breakdown below.

LOW IMPACT Ladder HIIT for BEGINNERS Workout Breakdown - Pahla B Fitness

LOW IMPACT Ladder HIIT for BEGINNERS | Bodyweight BALANCE, STRENGTH + CORE Workout

Set your timer for 15 second intervals.  Round One do the first exercise for 15 seconds and then rest for 15 seconds.  Round Two do the first exercise for 15 seconds, then the second exercise for 15 seconds, then rest for 15 seconds.  Round Three do the first exercise for 15 seconds, then the second exercise for 15 seconds, then the third exercise for 15 seconds, then rest for 15 seconds.  Each round adds one more exercise to the list before resting.  Rest is never longer than 15 seconds, which is how this one gets tough near the end of the list.  Do two rounds of the entire list before climbing back down (removing one exercise each round).  The last round is the same as the first – exercise #1 for 15 seconds.  After the last round and rest, go immediately to the finisher.

  • Inchworms
  • Reverse Lunges
  • Plus Signs
  • Toe Tappers
  • Flying Fast Ups
  • T-Pushups
  • Bridge Clams
  • Windshield Wipers

Finisher:  Four Sets of Single Leg Stands (15 seconds on each leg is one set – total of two minutes).

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/Q0KaDT74tp8

 

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