[Kathleen Ebbs stands in a warehouse space, in front of a window. She has an exercise mat on the floor in front of her].
Kath Ebbs: Hello, my name is Kathleen Ebbs, my pronouns are they/she, and today I'm going to be taking you through a 20-minute HIIT style workout.
We're gonna get nice and sweaty, we have four blocks. It's gonna be super fun, it's gonna be great. Let's get started.
If you are not already warm, I would recommend pausing this workout, getting nice and warm, and then jumping back in. Our first 2 exercises, we're gonna do 45 seconds on, 15 seconds off. We will run through them twice before we move on to the next lot of exercises.
Our first exercise is high knees, so just bringing our knees up into our chest, like so.
If you are not jumping today, just march it out for me.
Our second exercise here is push-ups, so I don't mind if you're on your toes or on your knees, it doesn't bother me. So either giving me push-ups on your toes, or if you need to, drop to your knees giving me push-ups here.
Yep? Alright, let's start our first block off in 10 seconds, we're gonna go into high knees for 45 seconds. We're on in 3, 2, and 1, we're running those knees up into the chest.
Remember if you need to change to low impact, just march your knees up. If not, you're coming with me. Put your favourite music on, follow that beat. You've got this!
We are half way. We get a nice little 15 second break before we go into those push-ups.
15 seconds! Run it up! Run it up, we only have to do this twice.
Give me 10, give me 9, 8, 7, 6, 5, 4, 3, 2, 1. Whew! Moved my mat. Alright, get your breath back, in 10 seconds we're going into those push-ups.
Knees or toes, I'm gonna see how many I can do on my toes, I'll probably go to my knees.
We're on in 3, 2, and 1, let's go! Making sure those elbows are tracking back, I don't wanna see any chicken arms, don't bring those elbows out to the side.
They track back, beside our body, you've got another 30 seconds.
Half way! How many more can we get in? Doing push-ups on your toes and talking is not the funnest activity. You've got it, 15 seconds!
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Alright, 25 seconds, we're doing that 1 more time, before we move onto our next set of exercises. Get your breath back, compose yourself, grab a drink. We're on in 10 seconds - back to those high knees.
I'm gonna do it behind my mat so we don't trip. Aright, in 3, 2, 1, high knees.
Bring it up, you don't have to do this exercise again after this! So stick with it. I like to use my arms and my core here to get those knees up, up, up, up! 30 seconds.
You got it, we are half way! Let that beat carry you, let the music distract you from being puffed out. Alright, give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
15 seconds; push ups for the last time, knees or toes, you know what you're doing. Remember, no chicken arms, we want our elbows tracking back.
We're on in 3, in 2, and 1, let's go. Give me those push-ups!
We'll get an extended break after this - how many can you give me?
Alright - 30 seconds, keep going yeah? Knees or toes, if you need to have a little break, stretch out your arms, that's totally fine. Half way!
15 seconds, come on guys! Look at me, I'm already - I'm going on my knees.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Well done, your first set of exercises is done, you grab a drink, get your breath back while I explain the next set.
Exact same timing, 2 different exercises. Our first exercise is a drop squat. So we're coming down into a squat position, we come up, jump those feet together, come back down, it looks like this, yeah? That's what we're gonna be doing.
If you're not taking impact today, just give me body weight squats. If not, you're gonna drop squat with me. Second exercise is just our reverse lunges.
So come into the top of your mat, lunging that left leg back. I like to use my arms in this, it really engages the core, adds a little more cardio in.
And then you drop your right leg back, so just like this, yeah? If the arm balance is not for you today, you can just pop your hands on your hips.
Alright, let's go. 2 rounds, 45 seconds on each. 10 seconds we're in those drop squats. Alright, we're going in 5, 4, 3, 2, 1 - coming down, jump up, yeah? 45 seconds here.
Again, if you're not jumping today, just give me body weight squats. If not, you're coming with me, 30 seconds! Down, up.
I personally really love this exercise, because I hate the full variation of the jump squat. So, in order to avoid it, I always do drop squats, 'cause it still works those same muscles.
Alright, 15 seconds. We get a little break in 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
15 seconds, and we're in those reverse lunges, alternating reverse lunges.
Alright, we're on in 5, 4, 3, 2, and 1, let's go!
Lunge back, remember we're alternating our legs here, yeah? We go back right and left, using those arms to engage the core a little bit more. Again, if that's not for you, just pop your hands on your hips.
If you're going with me, we go up together. That's it! 15 more seconds, you got this!
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Alright, 20 seconds to recover, back to those drop squats last time. Oh, got a little tickle in my throat. This is going to be interesting, haha! Alright, 10 seconds, back to that drop squat.
Ahem! In 3, 2, 1, might minimise the talking in this one, otherwise I'm not going to be able to breathe, because there's a little tickle right there! Okay, going down and up.
Remembering, if you aren't jumping, just give me those body weight squats.
Half way, you got his, you don't have to do it again after this. Breathe in.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Recover. Whew, we have those reverse lunges and then you get a little bit on an extended break, and we're half way through the workout!
Alright, reverse lunges in 3, 2, 1, let's go! If you really wanna challenge yourself today, which, I won't be, but if you wanna, you have that little bit of extra energy in you, you can turn this into a jumping lunge, it just look like this.
You're just jumping for each lunge. If not, just stick with reverse lunges with me.
We are half way there. 20 seconds. Whew. The break is coming in 15.Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 - recover. Whew.
You get your breath back, compose yourself, I'm gonna explain our next set of 2. Same timing, it's all the same timing - no surprises, just new exercises.
Alright, our next 2. First one is a mountain climber. So you come down into that plank position, we run knees to chest, yeah? We're going at a pretty decent pace, but if jumping again is not for you, you're just brining it in, in a bit of a slower time, yeah? That is your first exercise.
Second exercise, it's your lucky day, we're on the mat. Don't get too excited! We're gonna do a sit up with a punch at the top, so you come down, hands in your boxing position. When you get to the top, you punch. Jab, jab, yeah? We come back down, come up, jab, cross.
We good? Alright, let's get this going in 10 seconds, whew, into those mountain climbers! Get ready, we're on in 5, 4, 3, 2, and 1, run it in. Let's go mountain climbers.
Again, if you wanna choose the lower impact option, we're just bringing knees to chest without the jump. If not, you're coming with me, run it in, run it in, run it in! 30 seconds!
Breathe, don't forget to breathe. I always forget to breathe. When I'm talking and teaching workouts, I'm like 'oh yeah, I need to breathe as well'.
Alright, 20 seconds. 15, you got it! We're on our backs in 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, relax. Whew. Mountain climbers man, they get me.
10 seconds, we're into that full sit up, jab, cross. Alright, getting ready. We're on in 3, 2, 1. Come up, jab, cross, yeah. Twisting from that core. If you wanna challenge yourself a bit more, come up while you're still holding tension, and then chuck your punches, yeah?
Hold tension, throw your punches. That's it. 30 seconds.
I love this exercise because it's cardio and core at the came time. Also, any boxers in the house, you'll definitely know this one! You've probably done, like, 100 of them at the end of a workout, not so fun. Alright.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 and relax. Alright, you have 20 seconds, we're back to those mountain climbers for the last time, then you're onto your last super set!
We're so close! Alright, 15 seconds, we're back into those mountain climbers, whether you're running it in with me or you're choosing that lower impact option, that's totally fine.
Alright, we're on in 5, 4, 3, 2, and 1, run it in, let's go! Knees to chest.
Taking it at whatever pace feels good for you today. Don't forget to breathe! Ha ha ha. Alright, we have 30 seconds, let's go!
The last time here. So close to the end of this workout.
Run it in, run it in, half way! You got this!
Yes, 15.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 and relax.
Alright, we have our sit ups and our punches, then you get a little extended break.
Alright, 10 seconds. Getting ready to go in 3, in 2, and 1, come up, jab, cross. Remember, you wanna stay in that crunch position, holding tension, just so you challenge yourself, why not?
The more you don't use your body weight to swing up and down, the more your core is working.
Alright, we are half way, 20 seconds. Getting a little drink after this!
Stay with it. 15, whew, breathe as you come up. Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Alright, last super set. Don't kill me! Please don't kill me.
We're gonna do burpees, but this is our last cardio block of this whole workout, so just embrace it, it's only 2 rounds. Same timing, we've got burpees. We're gonna attempt chest-to-floor burpees.
So you come up, come down to that plank position, you drop your chest to the floor, coming up, jump in, jump at the top. The low impact option, you step back into a plank, hold for 2, step, up. Just getting rid of the jump. That's your first exercise, burpees.
Second, we're just gonna hold a high plank. Nothing crazy. You come down onto your forearms, either in prayer position, or, um, shoulder width apart with your arms.
Step back into that plank position, making sure we're staying stable through the core, we have a nice flat back, like someone could eat dinner off our back. That's our second exercise, alright? Let's finish this off!
We have a tiny little finisher, then we're done. Okay.
We're on in 5, you got your burpees, in 3, 2, 1, oh my god I'm sweating!
Let's go, whether you're doing the low impact version or you're coming with me. Just make sure you're challenging yourself today! I'm one of those weirdos that actually really loves burpees. Um, I know that's niche - 'cause, most people don't! I just do, and I have no idea why.
Alright, half way! You get 15 seconds to rest.
Let's go, how many more can you give me? Aim for 3, 2, ooh I actually might be able to get a 4th in. You have 5, 4, 3, 2, 1. Whew, get your breath back.
15 seconds, we're in that plank. Whew. Alright, get your breath back. The plank will feel like a nice rest after that. Alright, coming down, we're on in 2, 1.
Holding that low plank position forearm plank here. Making sure we're coming slightly over our shoulders and squeezing everything. Our quads, our glutes, our core. Our upper body is working - whew!
25 seconds, 25 seconds, you get a little 20 second break.
You've got this plank. It's one of my favourite exercises because it literally works everything, like everything. You've got another 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Rest. 20 seconds’ rest. We'll do that one more time, we'll do a little bit of core, then you're out of here. I'm sweating, I hope you are too! Whew alright, 10 seconds, we're back to those burpees for the last time.
Whether you're coming into the full version with me, or taking out the jump, we're on in 5, 4, 3, 2, 1. Let's go!
How many can you give me? Let's aim for at least 8, yeah?
Almost half way!
You got it, 20 seconds! Can you give me at least 3 more?
15 seconds, come on! Drive it through!
10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Whew, alright, we're finishing off in 10 seconds with that forearm plank!
If you need to drop to your knees at any time, that is also always available to you.
We're on in 3, 2, 1, high plank! Again, if you need to drop to your knees and hold here, that is so fine, you're still engaging all the right muscles, yeah?
Whew, 30 seconds in 2, 1. 30 seconds here, last bit of explosive energy!
Let's go, whew, half way. You have 20 seconds on the clock.
Squeeze everything, squeeze those glutes, squeeze those quads, squeeze that core. Puff up in the upper back. You've got another 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Have a drink. Alright, super, super quickly, we have 3 exercises. We're gonna do them twice on our backs, and we are done, the workout is over.
Okay, so, the exercises are, we're gonna go into 30 bicycle crunches at a moderate pace. So we come down into that tabletop. Um, fingers grazing our ear. We go elbow to knee, yeah? Like this.
We're gonna do 30 of those, 30 penguins, which is where we're in a crunch position. We just touch our ankles, we're gonna do 30 of those.
And then we're just going to do 30 crunches up, twice.
Okay, we ready? Let's go, follow my pace, in 3, 2, 1.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 20 more, you've got it!
Whew! 4, 3, 2, 1, last 10! 9, 8, 7, 6, 5, 4, 3, 2, 1. Penguins, we crunch up, we tap for 1, 2, we're doing 30 of these, the pace goes 1, 2, 3, yeah?
Stick with me. That's 10! 20 more.
That's 20! Last 10, before we go into those crunches.
Give me 5, 4, 3, 2, 1. Coming down, hands grazing your knees or behind your head. Give me 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 20 more!
I hope your core is on fire, because mine is on fire! Give me 5, 4, 3, 2, 1, last 10, 9, 8, 7, 6, 5, 4, 3, 2, 1!
10 seconds, have a moment, we're gonna do that one more time, and then we are done with our workout today. Absolutely done!
Alright, back to those bicycle crunches in 5, 4, 3, 2, 1.
Give me 10, 30 altogether. You chill out, I'll count, I'll tell you where we're up to. That's 10, 20 more!
That's 20! 10 more here. Give me 5, 4, 3, 2, 1.
Going into those penguins, crunch up, tap your ankles for 10.
That's 10, 20 more!
5, 6, 7, 8, 9, 10. Last 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Alright, crunches to finish off, we have 30, let's go 10.
3, 2, 1, 20!
3, 2, 1, last 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Hah, well done everyone, I hope you're nice and sweaty like me. Make sure to cool down, and I will maybe see you next time on the mat! Bye!
