– English Lyrics

Lyrics & Translation

[English]

Hey guys it's Kelli from Fitnessblender.com and today I have a HIIT workout for

you for people who get bored easily so we're going to be doing a different

exercise for every single interval so this should fly right by things could

get interesting here

I've included your warmup let's go ahead and get started

alright so for our cardio warm up we're going to be doing 25 seconds of each of

these exercises we're starting off nice and light just jogging in place so get

your feet moving

so I'm not exactly sure how this is gonna go i haven't practiced this

routine but we're going to be doing like I said a different exercise for every

single HIIT interval so, it could be fun,

if you could ever call hit fun - we'll see how this goes

so next up we're going to be doing a high knee march, so pulling up each knee one at a

time - get your arms in there too - and pull up as you up as high as you can

you won't need any equipment for this, so you can technically do this anywhere

all right five seconds & I'm going to switch to a Buttkicker row

so right here nice and slow still pulling your arms back and bring that

foot up to kick yourself in the butt

so we're warming up our arms our upper back and the front of the thighs

five seconds & I'm going to switch to two front kicks so alternating out in front

here

one then the other bring your arms into it if you like

it's definitely a total body routine,

hitting all of the muscle groups at some way or another here except for doing an

overhead stretch plus a toe touch

so; windmill your arms up, stretch, and then come down. Keep your back flat so

you get a good stretch through your lower back and the back your thighs

come back up

up next we're gonna be doing a walk down

so walking your hands up one at a time until you're full plank. Walk yourself

back up. So this is good for warming up your arms and again you're legs and the

backs of your thighs

okay next up we have reverse lunges. Coming up nice and tall, back behind yourself drop down

right between those two feet

squeeze your glutes pull your cord

next up, side lunges.

so coming here you can go down to one foot in the center so keep that leg that

you're leaning away from straight

this is gonna be tough, it's hot in here today

not a good sign when you're sweating pretty good during the warm up!

we're going to pick up the pace a little bit here the next we're going to do

butt kickers fast this time

so nice and light on your feet. Move as quickly as you can especially once you

get warmed up, start pressing for speed.

five seconds

switch to squats, which we're going to be doing a lot of today

so you want your feet about shoulder-width apart and you're sinking

down, sticking your butt out behind you so that the majority of your weight

is in your heels and keep your back flat, your eyes up at the wall in front of you

squeeze on the way up

keep your core nice and tight to protect your back. Next up is a curtsy lunge

so back and behind yourself, up in the center. I highly recommend music

during this routine turn on something that motivates you, get ready to work.

Next up, our last warm-up interval is jumping jacks. Nice and light on your feet,

make sure you're getting a full range of motion and then pick up the speed once

you get comfortable

five seconds left

alright so that is our warm-up, we'll be right back!

We're going to be doing 20 seconds on, 10 seconds rest

for all of these different exercises and we're starting off with

high knees

so here we go take a good deep breath start it up

Get your knees nice & high, try to land nice and soft, and move as quickly as you can

That's halfway! My ponytail is already bailing on me in the first 10 seconds!

...

three two and one alright so this is an active rest so keep your feet moving, to

at least a boxer shuffle

next up we're doing mountain climbers so get ready here we go again as fast you can.

Try to pull in your core

Halfway right there

hey relax - ok so next up we're doing a ski squat to a sumo squat

the good thing about all these is at least they're only 20 seconds, right?

Here we go

so narrow out too wide and back. Again, landing nice and soft here, and going down

only as far as you can control but push-up hard

five seconds. - Alright, those are done.

next we're gonna be doing lateral jumps. five seconds rest.

here we go

jump as far as you can to each side. 10 seconds left

5 4 3 2 & 1

all right next up, Burpees, because what is a HIIT workout without Burpees?

I'm sorry it's a must :)

here we go; down, jump up as hard as you can

halfway already.

alright so next up we're doing split jumps. Five seconds, take a deep breath

2, 1 - here we go

ten seconds

Alright, next up we're doing

sidestep jumps. These are fun.

starting in 321 - come down to a squat move to the side and explode upwards.

go down as low as you can control

hold it there, step & jump.

3 seconds left

all right relax. Next up we have a spider-man push up

So get down...here we go

you're stepping up by that foot and then do a push-up motion good for range

motion and its' a total body exercise

make sure you're breathing.

Next up we're doing a single leg jackknife

here we go

five seconds left

ok next we're doing broad jumps, so jumping in one direction as hard as we can & then

back the other

here we go - wind up and jump as far as you can, turn and go again. Make sure

you're turning in a different direction each time. About five seconds left

alright rest

Next up we have a jumping lunge, 5 seconds of rest left. Here we go; so down, pop up

so the other way; you can also split it in half

come to the center and then go down.

Next: "round of applause" here

the exercise - we're not going to applaud until it's over.

Down, clap your feet, then come up

& clap your hands.

...

ok fast feet are next. we're going to sink into a squat & move our feet as fast as we can.

...

here we go sit down, & get those feet moving

Keep going!

oh my gosh! Okay, next up is up and out jacks.

here we go so out, and then in front

Pick up the pace as you get more comfortable

ten seconds. 3,2,1 and relax. Next, to star jumps!

If you get too tired

right here - if you feel a little too winded to do it safely, make

modifications

all right interval before we take a quick break

Whew! Now: 2 knees plus a switchfoot

...

okay we're going to take a quick water break

don't stop moving, we'll be right back in just a second

so we're starting back into this with getups, so we're going to be doing a

crunch

then going up to touch our toes. So start out flat on your back, again we're doing

20 seconds on, 10 seconds rest - hope you're still with me!

...

Here we go; come up, tap your toes, stretch back out and go for that other

toe as quickly as you can

...

...

Next up we're doing plank jacks. So flip over and you're

going to be doing a plank of your choice - you can go nice & low or come up for a tall

plank. We'll be hopping our feet together & apart

as fast as you can. Try to get your body in a straight line.

Next up we're doing power skips, alternating back and forth jumping up as

hard as you can

two, one - here we go; up, and then the other side

try to get your upper body in there, even if it's a small range of motion

do your best to push up as hard as you can.

Next is a side lunge center jump. We're

lunging off to one side and then jumping in the center

Tap that toe, then jump up hard in the center

Try to land soft; keep knees slightly bent and jump up all the way - make sure you're nice and

straight in the center

jump up like you mean it!

Alright relax for just a second. We're doing squat hold burpees. Take a deep breath.

Here we go; drop down and stay right here

the do another be a kick-out

Next up: push-ups

so choose your level of difficulty; if you've got enough gas left to do a full push up,

do a full one for as long as you can we go

oh my gosh

Just move to an easier version when you get tired - if you burn out

completely

just stay right here with a good bend your elbows and pull in your core

Next, the Russian twist

...

so again pick your difficulty; if you wanna get your feet out further

it's harder. You're doing a trunk rotation and range of motion is more

important than speed here. Try to get the full twist. Put your feet

up further to make it harder, or you can rest them on the ground to make it easier.

...

popping back up now, we're doing Oz squats; we going into a squat and

then jumping up as hard as you can and clicking your heels together. Here we go

Drop down, explode upwards

bring the feet together

halfway

...

Next up we're doing a power curtsy

Just two more active intervals to take a quick break again - we're almost done

already

so here you go; curtsy behind yourself

come up and jump in the center

Relax. Last one here

We're doing - 2 high kicks + a jump

deep breath

So on the same foot, you've got 1 & 2 kicks, then jump up as hard as you can

...

...

Quick break and we'll be right back

ok so we're here with the last leg of this HIIT routine and we're starting off

with rocket squat. So we're sinking down in three increments and

then jumping up as hard as we can

1,2,3 and off - or 3,2,1 & off

Just make sure you're squeezing your muscles the entire time and jump up

as hard as you can, then land nice and soft

...

Now we're going into a tall plank, and we're going to pushing up and

putting your butt up in the air using your upper body, and then bring one toe and

tap up near your hands. here we go

so up and then bring knee up & in

...

all right stand back up next we're doing butt kicker drops. We're gonna be doing

three butt kickers and then drop down to touch the ground in a squat.

here we go; one two three and down, one two three and down. So start with a

different leading leg each time to mix things up, keep your body

guessing & your mind in the game

Next up, what do we have? We have three pulse lunges.

So same with the squat; 3,2,1 lunge,

and switch

...

okay next up we have tricep dip kicks. Come down, here we're pressing

up

while we kick a foot out - so kick one foot and then the other. Have your arms going

straight out behind you

to target those triceps, the back of your arms

keep it going three seconds left

Alright we're going to flip over, next we're doing an up-down plank

...

Go down down, up up, down down, up up

Try to lead with a different arm each time

Next up: front kicks + squats

kick in the front, and then one squat

Alright, here we go; so down and squat. Use nice smooth motions, keep everything nice

and tight. Pull in your core and squeeze your glutes on the way up from the squat

and again when you're kicking keep your abs really tight here

So next up we have stutter jacks - so this one's gonna be hard

we're nice and tired. Here we're breaking our jumping jacks into 3 increments so one

two three

One two one two, and then once you get the hang of it and

pick up the pace

five seconds left

Next we have a split jump squat

three two one here we go so apart, apart and down. Again you want to lead with a

different leg each time. Over halfway done.

Next up we have my fly jack's - one minute and a half of work left here!

...

here we go, so again nice light on your feet & move as quickly as you can

Don't forget to breathe!

ten seconds

three two one

all right next up we have plyo side lunges

three two one here we go

so down tap your foot and then come to the center

so you're staying leaned on that side, long enough to kick the foot & tap that heel.

Keep your back nice and flat

Last interval and we're going to finish up with squat

jumps so really finish those legs off

so go as hard as you can

...

...

okay that is it! So make sure that you cool down and stretch after this; we'll

provide a link to cool down for you.

Drink lots of water when you're done here, otherwise

good job guys; this workout is complete!

...

Key Vocabulary

Vocabulary	Meanings
workout /ˈwɜːrk.aʊt/ A2	noun - a period of exercise or training
bored /bɔːrd/ A2	adjective - feeling weary and restless through lack of interest.
exercise /ˈek.sər.saɪz/ A2	noun - activity requiring physical effort, carried out to sustain or improve health and fitness. verb - engage in physical activity to sustain or improve health and fitness.
interval /ˈɪn.tər.vəl/ B1	noun - a period of time between two events
warmup /ˈwɔːrmʌp/ B1	noun - a period of light exercise or practice to prepare for a sport or other activity.
feet /fiːt/ A1	noun - the part of the leg below the ankle, on which a person stands or walks.
knees /niːz/ A1	noun - the part of the leg where it bends.
arms /ɑːrmz/ A1	noun - either of the two long parts of the upper body from the shoulder to the hand
kick /kɪk/ A1	verb - to hit something with your foot noun - an act of hitting something with the foot
stretch /stretʃ/ A2	verb - extend one's body or a part of one's body to its fullest extent noun - an act of stretching one's body or a part of one's body
back /bæk/ A1	noun - the part of your body that is opposite your chest and stomach adjective - relating to or at the back. verb - move or go back
legs /leɡz/ A1	noun - each of the two lower limbs of the human body, used for standing and walking.
lunges /ˈlʌn.dʒɪz/ B1	noun - a physical exercise in which you step forward and lower your body until your front knee is bent at a right angle.
squats /skwɒts/ A2	noun - a body position in which one has the knees bent and the upper body is upright.
core /kɔːr/ B1	noun - the central part of the body.
winded /ˈwɪn.dɪd/ B2	adjective - out of breath
jump /dʒʌmp/ A1	verb - push oneself off a surface and into the air by using the muscles in one's legs and feet. noun - an act of jumping.
hard /hɑːrd/ A2	adjective - requiring or involving a great deal of effort, skill, or endurance. adverb - with a great deal of effort or force.
breath /breθ/ A2	noun - the air that you take into your lungs and send out again
rest /rest/ A1	verb - cease work or movement in order to relax, refresh oneself, or recover strength. noun - a period of inactivity or relaxation.