Up next in 10
This upper body HIIT workout is ideal for keeping you on track even if you can’t get to the gym.
It might be a quick 20-minute session with no equipment — but that doesn’t mean it won’t have you pushed to your limits! Personal trainer, Calvin Crooks, is here to make sure of that.
Ready to feel the burn?
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See more from Calvin here: https://bit.ly/3qbJ6PK
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Only expert-backed advice. No quick fixes — just the facts.
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Show More Show Less View Video Transcript
0:00
calvin crooks here guys today we're
0:02
going to do an upper body hit workout
0:04
first workout we're going to do we're
0:06
going to do shoulder taps we're going to
0:07
work with 45 seconds on
0:08
15 off i'm just going to demonstrate
0:11
quickly
0:12
all we're going to do is just touch on
0:13
shoulders all right
0:15
big squeeze our core we're gonna start
0:17
in five four
0:19
three two let's go so all we're going to
0:22
do big squeeze your core
0:24
and we're just going to go diagonally
0:25
and touch our shoulders now if you want
0:27
to make it harder
0:28
you can add a push-up like so
0:31
okay now if you can't do a push-up for
0:34
whatever reason
0:35
then you could just go down like so and
0:37
then come up
0:38
all right so we have 25 seconds guys
0:40
keep it up
0:44
love that 20 seconds keep it up big
0:47
squeeze your core feet together
0:49
perfect last 15
0:53
make it work good
0:57
again guys if you want to go on your
0:58
knees come down like so
1:01
bring your body back up five seconds
1:05
and we're going to relax for 15 seconds
1:07
catch your breath next thing we're going
1:09
to do guys called an intro
1:11
so all we're going to do we're just
1:13
going to walk out like so
1:15
and then come up yeah so i'm going to
1:18
demonstrate you guys from this way so
1:19
you can see
1:20
get a better angle all right so you're
1:23
just going to walk out
1:25
push up come back up again if you want
1:28
to make it harder
1:29
add that push up
1:32
perfect again i'm going to do it without
1:34
the push up
1:37
just a simplified version okay
1:41
excuse me of course take your time you
1:43
should feel it burning on your shoulders
1:45
as i do already
1:49
18 let's work
1:51
[Music]
1:53
that's it perfect
1:57
that's ten
2:02
that's five
2:04
[Music]
2:07
and 15 seconds now next thing we're
2:09
going to do guys
2:10
our bicycles we're going to lay on our
2:13
back
2:15
all we're going to do our right elbow
2:17
i'm going to try and touch our right
2:18
knee
2:19
like so so hands behind your head and
2:21
we're just going to go diagonally
2:24
and we're going to twist perfect
2:28
40 seconds big twist big squeeze your
2:31
core
2:33
take your time no rush 30 seconds
2:36
[Music]
2:39
love it
2:42
[Music]
2:46
i said now for whatever reason if you
2:47
can't do it if you can't go all the way
2:50
down
2:50
then you can twist like so see how i'm
2:53
bringing my elbows
2:54
a bit closer to my body
2:58
instead of going all the way around up
3:01
to you as long as you do the exercise
3:03
we're fine with
3:06
then we're going to relax 15 seconds
3:08
next thing we're going to do our heels
3:09
already on the floor
3:11
sorry our heels are on the floor all
3:14
we're going to do now is just heal
3:16
touches
3:17
in five seconds so your shoulder blades
3:18
are going to be up
3:20
and we're going to touch our heels side
3:21
to side
3:23
big squeeze your core make sure you're
3:24
squeezing your core at all times
3:26
big squeeze your core side to side
3:30
that's it 35
3:32
[Music]
3:37
perfect 28 seconds
3:46
that's it last 20 let's work keep it up
3:49
notice ain't easy
3:53
15. should be looking straight up at the
3:58
ceiling
4:01
last five seconds well done big squeeze
4:03
your core side to side
4:06
and relax we have 15 seconds next thing
4:09
we're going to do a leg raises so
4:10
you can have your hands out like so and
4:12
bring your legs up
4:14
or the easier version you have your
4:16
hands under your butt
4:18
and you're just gonna lift your legs up
4:19
like so okay
4:21
gonna start get ready let's go
4:26
45 seconds of work
4:28
[Music]
4:31
now another alternative if you can't
4:33
even do that put your hands together and
4:35
all you're going to do
4:36
is just push through through your legs
4:40
if for whatever reason you can't do leg
4:41
raises okay so i'm gonna show that again
4:46
you do a few like so then a few
4:49
with your hands under your body and if
4:52
for whatever reason you can't do it for
4:54
injury or anything else we're just gonna
4:56
push through
4:58
last 10 seconds
5:02
that's it keep it up last three
5:06
two one and relax now guys we're going
5:09
to turn over
5:10
we're going to do mountain climbers all
5:12
right so mountain climbers
5:15
our hands are going to be up like so
5:17
bringing our knees to our chest
5:19
right so we have three seconds three two
5:22
one big squeeze your core drive those
5:25
knees into your chest
5:29
perfect so again my right
5:33
knee is going into my chest and then i'm
5:35
alternating
5:37
taking my time yeah so bring those knees
5:40
in 25 seconds let's go keep it up
5:45
and if for whatever reason you can't do
5:47
that and just merely hold a plank
5:50
which one will be doing in the next
5:51
exercise 15 seconds let's go
5:56
that's it last 10. drive those knees in
6:00
keep it up five four
6:04
three two one and relax ketchup up
6:08
next thing we're gonna do guys is plank
6:11
as i explained before so now
6:13
we're gonna be on to our elbows that's
6:16
gonna be straight
6:17
and our feet are gonna be together all
6:19
right get ready
6:20
three two one now we're going to be up
6:23
in a plank position
6:25
big squeeze your core
6:29
now if you want to make it harder you
6:30
can move your hips
6:32
side to side like so okay
6:36
if for whatever reason hurt your elbows
6:38
or for whatever reason you can't do that
6:40
then you can come up like so and hold
6:43
the plank that way
6:44
all right so 25 seconds let's keep it
6:48
up big twist
6:55
last 10.
6:58
[Music]
7:00
love that five four
7:04
three two one and relax well done guys
7:09
15 seconds back into our shoulder taps
7:13
you want to add a push-up add a push-up
7:15
i don't mind
7:18
let's go five seconds get ready
7:20
[Music]
7:22
let's go big touch on your shoulders
7:25
well done
7:26
big squeeze your core perfect
7:31
again if you want to add a push-up add a
7:32
push-up again if you want to go down to
7:34
your knees
7:35
go down to your knees make sure you're
7:37
coming up big push
7:40
all right 25 seconds keep it up
7:47
that's it alternatively you can do two
7:49
to the same side
7:53
perfect you want to make it harder
7:57
last 10 seconds let's go
8:01
that's it last five four
8:05
three two one and relax shake it off
8:09
well done next guy is gonna be inchworm
8:12
i'm gonna show you guys again from this
8:14
way dresses up take your time
8:17
and we'll be crawling out you'll feel
8:19
this on your shoulders trust me
8:21
let's go crawl out
8:24
and crawl back up take your time
8:29
again what you can do if you want to
8:31
make it harder
8:32
you could crawl out add a push up come
8:34
back up into a tuck jump
8:37
just if you want to vary things up
8:40
make it a tad bit challenging more
8:42
challenging for you
8:46
last 20 let's go
8:50
last 15.
8:54
let's go don't quit on me last ten last
8:55
ten let's keep it up
8:59
perfect
9:00
[Music]
9:03
last five
9:07
and relax guys on your back bicycles
9:14
we have eight seconds and we're going to
9:17
do some bikes
9:19
remember the two of the alternative i
9:20
told you guys that you can do
9:22
if you can't go all the way around like
9:25
so
9:26
you can bring it in like so right
9:30
let's go big twist
9:34
35.
9:37
[Music]
9:42
good last 25.
9:52
15 keep it up
9:55
[Music]
9:57
10 seconds
10:00
[Music]
10:01
5 four three
10:05
two one and the last that's your best
10:08
one
10:09
next thing we got guys the heel touches
10:12
again this is where you can really catch
10:14
your breath and still do the exercise
10:16
so we're gonna do in five seconds touch
10:18
your heels side to side
10:20
it's good exercise for your pain
10:23
exercise for your core
10:25
let's go 40 seconds side to side
10:29
shoulder blades are up your shoulder
10:30
blades shouldn't be down shoulder blades
10:32
should be up chest should be up
10:34
both side to side exquisite your core
10:36
[Music]
10:38
into your nose out through your mouth
10:41
that's it
10:45
25 seconds let's work
10:46
[Music]
10:48
keep that up 20 seconds
10:54
last 15 let's work
10:55
[Music]
10:59
that's it left and right keep it up
11:03
last five seconds keep good energy keep
11:05
it up
11:07
and relax next thing we got guys are
11:10
mountain climbers
11:11
again i'm going to show you guys from
11:12
this angle now knees will be going into
11:15
your chest
11:16
we have five seconds so again
11:20
hands shoulder width apart bring your
11:22
knees in
11:23
45 seconds let's do this
11:28
that's it let's work come on drive those
11:30
knees in
11:32
big squeeze your core let's go come on
11:36
all you got oh you got it's not easy
11:39
trust me
11:40
but again anything you want won't be
11:42
easy
11:43
keep it up 25 seconds halfway there
11:48
that's it last 18.
11:58
last 10. remember if you can't do a
11:59
mountain timer i want you to come up
12:01
into a plank
12:02
all right so we have five seconds
12:07
and relax catch your breath next thing
12:09
we got guys
12:10
is a plank all right
12:14
so again you can go onto your elbows or
12:17
you can go
12:18
all the way up like so if you can't do a
12:20
full plank
12:21
okay or you could go on your back like
12:24
so i'll just show it one more time
12:27
and you're pushing through so i'm going
12:30
to do this for a couple of seconds
12:32
this is the beginning level
12:35
for your abs if for whatever reason you
12:37
can't do a plank
12:39
five seconds i'm going to turn over into
12:42
the plank position
12:44
three two one
12:47
turn over 20 seconds
12:51
again if you want to make it harder hip
12:53
side to side
12:54
last 15. let's go
12:59
last ten
13:02
five four three
13:06
two one and relax guys last round come
13:10
on stay with me
13:11
last round let's go let's go almost done
13:15
almost done so again like i said guys
13:17
shoulder taps
13:19
five seconds get ready
13:22
let's do it it's really going to burn
13:24
your shoulders
13:25
let's go all the way up
13:30
good work again if you want to add a
13:33
push-up
13:35
add a push-up push yourself last 30.
13:38
only 30 seconds will work come on
13:42
you want to go down onto your knees do
13:44
your push-up
13:46
spring back up i'll do that again
13:50
do your push up spring back up
13:53
you want to do two to the same side do
13:56
that
13:58
push yourself last ten
14:02
that's it five seconds keep working
14:05
three two one
14:08
and relax hold on into your nose out
14:12
through your mouth
14:13
last 10 seconds inchworm guys let's do
14:16
this
14:18
five four three
14:22
two let's go
14:25
inchworm out coming back up perfect
14:30
again if you want to add a push-up add a
14:32
push-up
14:35
you want to add a tuck jump at the end
14:37
add a tuck jump at the end
14:41
perfect last 25.
14:44
[Music]
14:46
perfect keep it up keep that energy
14:49
it's the last round 18.
14:52
[Music]
14:54
keep that energy last 15.
14:58
perfect
15:03
last five four three
15:07
two one and relax on your back guys
15:10
bicycles
15:12
[Music]
15:14
big twists 10 seconds
15:18
into your nose out to your mouth control
15:20
your breathing
15:21
three seconds big twist
15:25
last round let's go push through it
15:28
push through it you're almost done
15:30
you're almost done with cow let's go
15:32
big twist now guys remember
15:36
if for whatever reason you can't do that
15:38
bring those elbows in
15:40
big twist let's go as long as you're
15:43
twisting
15:44
i don't care as long as you're in that
15:45
twisted motion
15:47
that's fine 20 seconds let's go
15:50
give it up
15:51
[Music]
15:53
last 15. perfect
15:56
[Music]
15:57
10 seconds come on 10 seconds of work
16:01
push
16:03
5
16:07
and relax catch your breath
16:10
into your nose after your mouth that's
16:12
when we have the leg raises
16:17
so again you have your hands out like so
16:20
under your butt or you could also
16:24
push through like so let's go
16:27
so all the way up if you want to make it
16:29
hard
16:31
i'm gonna do that for a couple
16:36
now or make sure your hands are under
16:38
your butt
16:39
for easier one let's go
16:44
if you have any supportive hamstring
16:46
injuries any injuries at all
16:48
you can push through like so
16:51
yeah that's it
16:55
[Music]
16:57
last time heat that up
17:01
big push
17:05
[Music]
17:08
which means your call well done guys 15
17:11
seconds
17:12
we have heel touches big touch of our
17:14
heels side to side
17:17
seven seconds we're almost done
17:20
let's keep it going three seconds three
17:23
two
17:24
one let's go side to side love it
17:26
[Music]
17:28
touch those heels side to side shoulder
17:30
blades up chest is up
17:33
let's go work through it work through it
17:37
last 30 seconds work through it come on
17:40
we have two more of these and you're
17:41
done two more of these you can do
17:43
whatever you want after that
17:44
let's go 25 just put the work in
17:48
last 20 seconds good remember big
17:51
squeeze your core
17:52
going side to side touching your heels
17:56
person last 10 seconds
18:01
into your nose out through your mouth
18:03
last five
18:05
four three two
18:08
one and relax we have mountain climbers
18:12
so again make sure your knees are in and
18:14
shoulder width apart
18:16
again if you can't do it then you could
18:18
just go into a plank position
18:20
or you could even do a sit-up which i'll
18:22
demonstrate in a minute all right let's
18:24
go
18:24
knees in reach your chest
18:28
bring him in come on bring him in
18:31
if you can't do that for whatever reason
18:33
guys that's fine go into a plank
18:35
position
18:36
like so so i'm going to hold that for 10
18:39
seconds those are doing mountain
18:40
climbers
18:41
keep it up that's perfect those who are
18:43
doing plank
18:44
that's fine those who can't do that as
18:45
well that's fine just what are you doing
18:47
a sit-up
18:50
ten seconds
18:55
knees and knees and easing knees in keep
18:59
it up
19:00
keep that pace
19:03
that's it last five four
19:07
three two one and relax
19:10
guys last one of the day let's make it
19:12
good we have planks
19:14
so again guys there's two variations you
19:17
can do it
19:18
you can do it with your hands straight
19:19
up or on your elbows
19:21
i'm gonna choose the one on my elbows to
19:22
start with let's go
19:25
on your elbows big squeeze your core
19:28
again if you want to make it harder move
19:31
those hips side to side let's go
19:33
keep it up if you want to make it harder
19:35
again you can do a push-up plank
19:37
that's fine if you can't do it for
19:39
whatever reason big squeeze your core
19:41
holding like so
19:43
all right into your nose out through
19:46
your mouth
19:47
last 20. let's go those are doing it
19:50
like this well done
19:52
so as you're doing the other variations
19:53
well done live 15 and you're done let's
19:55
go
19:56
push last 10 seconds side to side let's
19:59
go
20:01
last eight five
20:05
four three two
20:08
one and relax guys well done
20:12
well done guys well done that's great
20:15
perfect guys perfect
20:19
guys thanks for joining me with my upper
20:20
body hit workout hope you guys have a
20:22
great time
20:23
see you guys soon
20:28
that's all right
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