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Moderate Workout

Banshee - HIIT

Moderate   23 minutes

Target Areas: Lower Body

Equipment: Exercise Mat

Edward Rogers
 		    Added by Personal Trainer Edward Rogers
Banshee - HIIT
Tags
Bodyweight Workouts Lower Body Workouts
Description

In Irish mythology, a Banshee is a female spirit who heralds the death of a family member. This HIIT workout will leave you shrieking but feeling accomplished and refreshed with new life, provided you survive...

Exercises

Set 1: 1 round
Bottom to Bottom Squats
Bottom to Bottom Squats
20 seconds
Rest
Rest
10 seconds
Cross Jacks
❤️ Very Hard (Zone 4)
Cross Jacks
20 seconds
Rest
Rest
10 seconds
Deep Lunges
Deep Lunges
20 seconds
Rest
Rest
10 seconds
Double Knees
❤️ Very Hard (Zone 4)
Double Knees
20 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Bottom to Bottom Squats
Bottom to Bottom Squats
30 seconds
Rest
Rest
10 seconds
Cross Jacks
❤️ Very Hard (Zone 4)
Cross Jacks
30 seconds
Rest
Rest
10 seconds
Deep Lunges
Deep Lunges
30 seconds
Rest
Rest
10 seconds
Double Knees
❤️ Very Hard (Zone 4)
Double Knees
30 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Bottom to Bottom Squats
Bottom to Bottom Squats
25 seconds
Rest
Rest
5 seconds
Cross Jacks
❤️ Very Hard (Zone 4)
Cross Jacks
25 seconds
Rest
Rest
5 seconds
Deep Lunges
Deep Lunges
25 seconds
Rest
Rest
5 seconds
Double Knees
❤️ Very Hard (Zone 4)
Double Knees
25 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
20 seconds
Rest
Rest
10 seconds
Froggy Jumps
Froggy Jumps
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
20 seconds

Set 5: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Rest
Rest
10 seconds
Froggy Jumps
Froggy Jumps
30 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
25 seconds
Rest
Rest
5 seconds
Froggy Jumps
Froggy Jumps
25 seconds
Rest
Rest
5 seconds
Jack Jump Tucks
Jack Jump Tucks
25 seconds
Rest
Rest
5 seconds
Mountain Climbers
Mountain Climbers
25 seconds
Rest
Rest
20 seconds

Set 7: 1 round
1 2 Burpees
1 2 Burpees
20 seconds
Rest
Rest
10 seconds
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
20 seconds
Rest
Rest
10 seconds
Scissor Cross Crunches
Scissor Cross Crunches
20 seconds
Rest
Rest
10 seconds
Side Shuffles
Side Shuffles
20 seconds
Rest
Rest
20 seconds

Set 8: 1 round
1 2 Burpees
1 2 Burpees
30 seconds
Rest
Rest
10 seconds
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
30 seconds
Rest
Rest
10 seconds
Scissor Cross Crunches
Scissor Cross Crunches
30 seconds
Rest
Rest
10 seconds
Side Shuffles
Side Shuffles
30 seconds
Rest
Rest
20 seconds

Set 9: 1 round
1 2 Burpees
1 2 Burpees
25 seconds
Rest
Rest
5 seconds
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
25 seconds
Rest
Rest
5 seconds
Scissor Cross Crunches
Scissor Cross Crunches
25 seconds
Rest
Rest
5 seconds
Side Shuffles
Side Shuffles
25 seconds
Rest
Rest
20 seconds

Set 10: 1 round
1 2 Burpees
1 2 Burpees
45 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
45 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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