Up next in 10
20 Min HIIT Workout At Home | Myprotein
2K views
Jan 30, 2025
20-minute at home HIIT workout with Lillie Smith, a Barry’s Bootcamp trainer and transformation coach. No equipment needed, just a little space and determination. Ready to blast your entire body? Subscribe to our channel: https://www.youtube.com/user/MyproteinUK At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Shop Myprotein https://www.myprotein.com/ Download the Myprotein App https://www.myprotein.com/myprotein-app.list Stay connected with us: Instagram — https://www.instagram.com/myproteinuk/
View Video Transcript
0:01
[Music]
0:05
hi my name's Lily I'm going to be taking
0:07
you through the my approaching work out
0:09
from home series today we're going to do
0:11
a 20-minute hit session it's all based
0:14
on a map on the flop we're gonna get
0:15
sweaty we're gonna build up strength
0:17
through our core and get into some
0:19
interval moves will do 50 seconds on and
0:22
second up are you ready
0:23
we're gonna start with our walkout move
0:25
so if you have a timer at home just set
0:28
it to just run keep an eye out we're
0:30
gonna do 50 seconds work ten seconds of
0:32
rest getting into the next position
0:34
before we go again and we're just gonna
0:35
let it run through so set your timer and
0:38
then just walk yourself down the back of
0:41
your mat for me okay so first we
0:43
wouldn't go down to its point workouts
0:44
it's just to warm us up you're gonna
0:46
drop yourself down see like this can you
0:48
walk yourself all the way out so top of
0:50
your mat get yourself in such a strong
0:51
plank position so just stretch out
0:57
through your hamstrings put yourself
1:00
into that strong plank position just
1:04
getting nice and one
1:12
so you got about 15 seconds until we got
1:14
that ten seconds off we're gonna use
1:16
that ten seconds to just get ourselves
1:17
into the next position next position is
1:20
just gonna start working through five
1:26
just hold up in that high plank so the
1:28
next move we're gonna do I'm gonna
1:30
explain and we're gonna start in ten
1:32
seconds so you gonna take that right
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hand up left shoulder bring it down that
1:36
left hand up on set right shoulder and
1:38
just drop it down you're just gonna take
1:40
it through so get yourself and step
1:42
point three two one
1:44
you just hold yourself in that strong
1:46
plank position if your hips are wobbling
1:48
take you feet further out if you're nice
1:51
and stable bring them further in make it
1:52
a bit more challenging see let's go just
1:58
going left right left right
2:00
I don't want anybody's hips to put the
2:02
top anybody's hips down into that mat
2:04
you just up nice and secure
2:06
nice and stable the whole body wants to
2:09
be still we've got 20 seconds here you
2:11
want to start feeling that and through
2:13
your core about now again you need a bit
2:19
more balance feet a little bit wider
2:21
right you've got nine seconds I'm gonna
2:23
show you the next move in three in two
2:28
in one
2:30
all right drop down the next move we're
2:31
gonna start building that strength so
2:32
you're gonna go to press ups you can
2:34
come to the top or you can come down to
2:36
your knees so you want to use the floor
2:38
with your chest come up picking our two
2:39
press ups in three two one once you come
2:42
down to floor on that second lift your
2:44
shoulder blades squeeze you want to talk
2:46
jump it down you're gonna head to
2:47
Superman it's a to Superman's straight
2:50
up
2:50
it's a few pesos
2:58
again you can either come on two knees
3:00
or except for press to press up two
3:07
signals
3:10
[Music]
3:17
you want a big feeling that loud when
3:20
you're coming up into this presence oh
3:22
no all three chests are you back through
3:24
the tops of your arms see about five
3:25
seconds I'm gonna change it out in three
3:29
nancy in what alright we're gonna start
3:32
taking it through that core and through
3:34
your obliques so it is calm down on your
3:36
elbows in three two one
3:39
come on sit high plank and you're just
3:40
gonna tap that left hits the floor come
3:42
to Center nice and stable through that
3:44
core just have that right come to Center
3:47
all right we'll have that whole 50
3:48
seconds so you really want to start
3:50
feeling that burn through your Bleek's
3:51
and through you call you just happen
3:54
going to the top tap if you need to
3:57
breathe bring yourself into sense I hold
3:59
that core breathe and then drop alright
4:08
you've got 20 seconds we're gonna start
4:10
bringing ourselves up to the floor just
4:19
doesn't sound right now you got five
4:23
seconds and we're gonna bring it tough
4:24
eat in three thank you
4:26
anyone all right come to your feet for
4:28
me will you start burning out through
4:31
those quads so we're gonna go three
4:33
squat jumps and I'm going to take a
4:34
breather by going alt one black all
4:37
things right so we're gonna go one two
4:39
three left and right gonna start in
4:43
three in two and one
4:45
so one make sure you're explosive out
4:48
other squat jumps come back
4:51
use those alternate lunges to get that
4:54
breather explode out of those squat
4:56
jumps
5:00
you want to be getting your heart rate
5:02
up that's why a second so yeah I'm gonna
5:09
change it out OOP the rate and that it's
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an explosive because reverse lunges are
5:17
there for that breath you got ten
5:19
seconds that five four three two and
5:28
just breathe for me you got ten seconds
5:30
and we're gonna keep it in the theme at
5:33
that car and I like so walks up like
5:36
outside high plank wouldn't climb the
5:38
ladder so you know one mountain climber
5:40
left right up wide squat one pulse in
5:45
three two let's go to mountain climb
5:48
this up I'd squat two pulses down three
5:53
months and climbers up three pulses and
5:59
that when you go four five six again one
6:11
mountain climber is left for a
6:17
since those five finite into and in one
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okay come on this hop you're not a
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it's s little bit we're gonna come down
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to squat and step it down is just prison
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squat so in that squat in three two one
6:41
left knee right knee up to the top right
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knee
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oh don't fall left knee up to the top
6:50
all right step self doing what I just
6:51
did and keep all that weight in the
6:54
heels so when you come nope don't
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transfer on to your toes keep that
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weight in your heels and just keep
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switching those legs out lead with your
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left right you need that break
7:11
it's not how that squat breathe I get
7:16
straight back
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okay five seconds and you're gonna come
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down we're gonna come down onto our back
7:28
in three in two in one all right we know
7:32
a heart rate settle
7:34
why don't you today for me he's just lie
7:36
back we're gonna ruin this Mike
7:39
oh yeah all right lie back for me wait
7:43
three feet up in three two one come on
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sir slices crunch up hey Stan yourself
7:49
out
7:50
that's all I see scrunch up extend
7:53
yourself out keep that lower back locked
7:56
into that floor as much as you can in
7:59
your bellybutton into your spine you
8:01
should with both legs come up on what
8:04
goes on safe so it's just nice and slow
8:08
crunching just end all the way out
8:11
straight legs coach it it's been all the
8:15
way out straight legs again if you go in
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it says alternates that's absolutely
8:21
fine you got ten seconds I'm gonna
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change it out in three into a new one
8:30
all right we're gonna stick the same
8:31
with that core we're gonna hands up in
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the air I'm gonna roll ourselves down
8:35
servant it's slow and steady we're not
8:39
on a bench on the floor as possible and
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then back up
8:42
nice and slow nice and steady all right
8:47
if you struggle with getting down slow
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I'm coming ups left right at the top
8:54
roll it down slow okay if you can't come
8:57
up as slow as you come down keeping your
9:01
heels on the ground
9:07
use this time sweetheart
9:09
right now really focus on keeping those
9:11
elbows in nice and tight
9:13
I don't I don't know I'm slow all right
9:21
we're gonna split round we're gonna go
9:23
at set up a body strength in 5 4 3 2 1
9:30
we're gonna come back up set high point
9:32
when you're 1 press up into one
9:34
scorpion mountain climber so high plank
9:37
position again knees or insect hop like
9:39
we're gonna press chest kisses the floor
9:41
come up left knee comes in Swiss and
9:46
comes back right knee comes in Swiss
9:48
that left drop your hip but don't
9:50
stretch the floor come back again
9:52
straight now 1 press up you call should
9:54
be on fire by now left knee in twist
9:58
bring it back right near square so I
10:01
almost before I'm back cage come to your
10:05
knees continues that once at 4 if you
10:09
still should always press up when it
10:10
comes to top drop yourself down as slow
10:14
as you can
10:15
I'm real definite in twist
10:18
I'm right knee in
10:24
we're gonna change it out way back in
10:27
for into week 1 alright my favorite move
10:32
we are gonna do 50 seconds of burpees we
10:35
get our heart rates up and then again
10:38
bring them down so we're going through
10:39
our hit training in 3 MC and once a week
10:42
going all the way to floor constant fear
10:44
like I want you to count these raps for
10:46
me too so make sure you check that
11:23
yep I've got four not three yep you have
11:30
one all right bring it down let your
11:32
heart rate accessible you want to be
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gassing right now cuz I am I'm gonna lie
11:35
back on that floor
11:36
we'll get into our hamstrings against
11:39
our glutes three-in-one so light back on
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that floor let that heart rate come all
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the way down and you're gonna legit
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serve wha are you gonna walk those heels
11:51
all the way out and then just bring them
11:54
in once you get it set me onto the floor
11:57
squeeze onto the floor squeeze squeeze
12:11
walk it out all right you're just gonna
12:14
keep it moving you've got 15 seconds up
12:17
I'm gonna stay on my back we're gonna
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take it back into those apps so ten
12:21
seconds
12:22
walk heels out bring them in sweetie do
12:25
it so I've set up between the timer so
12:28
keep walking out when it comes to the
12:29
top squeezing glutes squeeze EcoRI
12:32
you've got three two and one I don't
12:36
want you today oh my gosh cross that
12:40
left over that right knee and you are
12:43
literally just humming up squeezing your
12:46
bum all the way to the top with about 20
12:49
seconds here I'm gonna change so your
12:52
left hand call his cross W right knee
12:55
squeezing your bum wing your hips so the
12:58
ceiling we're gonna change it out in
13:01
five and four and three two and switch
13:07
so right ankle because I felt like they
13:10
squeeze your bum up try and make sure
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that knee
13:15
you kept nice and flat it's not rotating
13:17
inwards well down towards that
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flostor schoolies igloo
13:21
bring your hips up you got ten seconds
13:25
here and will you take it back it's that
13:27
core in fact warp squeeze that glute in
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three two and one
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okay stone your back for me you bring
13:37
your left knee in your right elbow and
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there's a hold it that okay so we're
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gonna go into holes on this bicycle
13:43
crunches when I say switch we're gonna
13:45
switch so switch left up alright knees
13:48
hold really squeeze into it
13:50
really lift your elbows up gonna switch
13:53
hold it switch and switch hold hold hold
14:02
hold it these three first switch it's up
14:06
switch switch switch oh and you've got
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ten seconds so we're gonna go to that
14:20
left one more time so Holt hold it hold
14:25
it hold it hold it and switch three two
14:30
and one okay we're gonna stick on those
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apps Oh easy
14:36
just lie back I'm not for you got three
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two what shoulder blades up so we're
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coming into what is a v-sit hold this
14:44
shoulder blades off the floor and those
14:46
knees off the floor you're gonna start
14:47
lowering your feet down bring one knee
14:49
in and out right knee in and out right
14:54
best so crunch your shoulder blades in
14:59
so that Nicky hunt right you really want
15:02
to be feeling this bird now the best you
15:04
are the lower you can hold those feet
15:06
without your back leaving the floor the
15:09
lower down in those apps you were going
15:11
to get so in straighten right knee it
15:16
straighten it I want you both Austin
15:18
sucks and he's spying what's into the
15:20
floor in
15:22
Streisand seven seconds is pulling in E
15:25
and we're not let it my crazy
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let me just coming in four three two and
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what we're gonna come back to our feet
15:33
believing that that's behind we're gonna
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come back that lower body so you're
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gonna do the one zips right foot forward
15:39
in three two what it's how that needs a
15:42
ground that's who sorry switch one two
15:47
three switch to switch okay we have to
15:53
happen
15:54
we're not slamming that knee into the
15:55
ground okay you may not even need to
15:57
touch it just keep switch and just keep
16:00
burning through those quads this squeeze
16:03
your glutes activated lates three one oh
16:12
don't we to the right switch one two
16:19
three on by yeah okay got five seconds
16:26
I'll change it out in three into anyone
16:32
all right we're gonna get that hot I
16:33
raise up you know tap the floor you know
16:35
don't pop in three in two in one seat
16:38
hop jump so brings me in just half free
16:42
in that black so you coming all the way
16:44
down or even that's what
16:50
shoulder blades up I don't want heavy
16:52
tap it and let that lift on you're gonna
16:55
drop the top squats then there's like
17:02
that way
17:07
my mic is coming up dog okay keep moving
17:12
all right yep 15 seconds legs up chest
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open
17:20
yup seven six five four three two and
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one
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okay last two minutes coming your way
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you're gonna bring yourself down it's a
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high plank
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drop your arms the floor bring them to
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the top so in three two one let's get
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left Holly's right elbow comes down
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right hand leads up left hand leads up
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I'm right so just changing it out
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working everybody thirty
18:10
hey got 20 seconds this coal should be
18:14
on fire by now
18:22
hey you got five we're gonna turn
18:25
outside that one final time
18:26
and four three two one fine that's hot
18:32
come down see you back home we're gonna
18:35
take it nice and easy
18:36
before they were stood finish stuff
18:38
feels it we're gonna top I like this
18:41
injury and see in oneself simply tap
18:44
okay we burn out through that core for
18:48
this whole session will incorporated our
18:51
life incorporated our arms so we just
18:54
bring that heart rate down
18:55
and that oblique tap keep your shoulder
18:57
blades off the floor again belly busting
18:59
in c-spine's buying into the floor tap
19:03
left and right we'll bring our heart
19:06
rates all the way down for a reason now
19:09
remember that rounds burpees you did
19:11
that you count it you're gonna say it I
19:13
got 50 I think maybe 60 so I've got a
19:16
beat it
19:17
so have you okay so if you got eight get
19:21
me now if you got nine
19:22
get me 10 this is what I bring our heart
19:24
right out down you've got one final big
19:27
50 seconds and then we are done all
19:30
right so come to your feet what it's a
19:34
breathe so when your feet use your
19:36
better by now all right you're gonna
19:38
beat those working for me this is a
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little last minute in three in two in
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one let's go
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don't even stop okay hey Mike it's me
20:27
one more and done
20:31
hold on how you be fit I just got 17 so
20:35
beat my rounds okay right dance it blah
20:37
so your hands up over your head feet on
20:39
the ground
20:39
lie back and just breathe
20:47
hold it there
20:48
nice you start to feel a little bit
20:50
better so your heart rate comes down
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bring your knees in
20:54
hug your arms around your knees bring
20:58
them into your chest nice and tight and
21:00
then Royce the hot sit front every Matt
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lean into it
21:05
just hold it there four three two I'm
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one bring yourself up hands down
21:13
it's your laces kicking knees straight
21:16
just sing into it and slip your chin
21:18
four three two one Royce up up to the
21:21
top
21:22
hence the ceiling stretch it four three
21:24
two and we are done
21:27
well done I hope you found that as
21:29
beneficial as I did keep your eyes
21:30
peeled this was so much more than home
21:33
workouts for me and all your micro to
21:35
you like so get your out
21:39
you
21:46
[Music]
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