20-Minute HIIT Workout with Sadie Meyer (she/her/hers)

Warm-Up Suggestions: 

• Treadmill (low speed) 
• Rowing Machine (low speed) 
• Jump Rope
• Air Squats 
• Squat Jumps
• Bootlegged Squats 

Workout: 

20-Minute EMOM (Every Minute On the Minute) 

Complete 4 rounds: 

1. 16 walking lunges with weight (you can use a dumbbell, kettlebell, barbell, bodyweight, etc) 
2. 12 butterfly sit-ups 
3. 12 bench press with dumbbell 
4. max box jumps 
5. REST 

Cool Down Suggestions: 

• Treadmill (low speed) 
• Stretch/Yoga 

Designed by: Sadie Meyer, MS, CPT