Week 3 Day 2 // Intense HIIT Cardio + Abs Workout

Alright guys, get ready to sweat with today's HIIT Cardio workout! This HIIT circuit uses the added resistance of dumbbells to turn up the intensity. Then we're going to use that stability ball to engage our core, and work on our balance during the ab portion of today's workout. Let's do it!!

Breakdown: HIIT Cardio Circuit x 2 rounds. 40sec work + 20 sec rest
Stability Ball Ab circuit x 2 rounds. 20 sec work + 10 sec rest

Equipment Needed: dumbbells, stability ball, exercise mat or other soft surface.

*Dumbbells are always optional. You can add them or remove them from any exercise. You do you! :) Choose a weight that is challenging but allows you to perform each movement with control and correct form. This weight will be different for each individual! Ball size should be chosen based off of your height.

*Outfit Details*

Where I get my Music *Try it FREE for 30 days*

L I N K S

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather

[mirandadezan]

Phew! Plank on a ball is a whole new level of burn. 🔥 another day in and feeling good.

[PhloXO]

I had forgotten how great his Twelve Week was! Short! Effective! Perfect!

[Whatnowmaria]

can't believe I'm actually doing this everyday on schedule! its becoming addictive and im wondering how I spend so much time doing literally nothing physically. this makes me feel amazing

[heatherly]

Week 3 Day 2 complete! This one was tough! But I got through it! so proud of myself and anyone else going through this program!

[nishkathevan]

Struggled with this one today but when my four year old son came in and saw me he said 'come on mummy, that lady is so strong and you can be too'. What a wonderful thing to hear my boy recognising women as 'strong'. Needless to say I then finished the workout!

[Pumpkiny]

week 3, day 2, complete! it'll probably take me 48 weeks to finish b/c I'm rotating this with running days and yoga days. But I'm realizing (finally) that it's not the destination that counts. I'm feeling amazing. Heather, you're my hero.

[erikanlorenzen]

You have no idea how much your workouts mean to us all! The fact that you are making a whole 12 week exercise schedule for so many people 🥰 you’re changing lives and definitely making me feel healthier and stronger. Thank you thank you thank you for all you do girl!

[renadmansour]

For people who don’t have a stability ball (like me), these modifications might help you:
1st move ➡️ place your back on the floor and your feet slightly far away from your body and your legs slightly away from each other, try to lift your shoulder blades from the ground by using the ab muscles as far as possible.
2nd move ➡️ you can do the same technique without using the stability ball. Remember, try to let your leg go down and parallel to the floor as possible as you can to feel the burn 🔥.
3rd move ➡️ you can use a pillow but make sure the legs are aligned with your hip joint. If you don’t have a big pillow, you simply use nothing and keep an eye on the legs to be aligned with the hip joint. Make sure your back is flat to the ground.
4th move ➡️ you place your legs at the edge of a table, chair, or bed, but make sure your knees are at a 90 degrees angle. If you want to gain more from this movement and make it harder, you can create the same movement but keeping your legs in the air instead.
5th movement ➡️ place your leg at the edge of a table, chair, or bed. Make sure that the hight of the object is the same “or less” length of your arms when they’re extended. Make sure you engage the core muscles to keep your back at a straight line
I hope this is helpful for you guys 💜💜

[anastasiaa]

Week 3 day 2 ✅ plank on a stability ball 🔥 🔥 🔥 felt very powerful during today‘s workout! Absolute bad ass doing half burpee with weights 😎 loving everything! 🎉

[lyubavic]

The abs workout felt like a walk in the park after that intense cardio

[AliceMothapo]

W3D2 ✅️
I was always focused on getting better at doing a proper push-up (i can now) that i didn't realise i needed to perfect the ninja hop. I always do it with my heel lifted, but today?? OMG, my heels got down in place all by themselves!!! I can do a deep squat with no issue, but the ninja hop was my challenge. Not anymore. Im so happy!!! Today was a treat!!! Especially the stability plank. Got through it as well. I can't wait to do it with an extended time period.
Thank you, Heather 🧡🧡🧡🧡

[amarlb]

Why do you love squats so much, I am feeling my ass and thighs after decades... 😊🙏🏽 thank you HR

[sheryl]

Omg I'm hearing "All I want is, all I want is a DESSERT DESSERT" in the background music. Your workouts making me hallucinate Heather 😂
Week 3 Day 2 - Done, combined w/ W3 Day 1

[marleniux]

One thing that I love the most about your workouts is that the music is so cool; I don't have to be worrying about searching or finding the adeccuate music for working out. Your's it's just perfect 👌🏽

[amyfranklin]

Did anyone else go chasing after their yoga ball a few times? 😂 Loved the work out thank you Heather!

[kristiduncan]

Who knew a plank on a ball was so challenging. Had never done that before. Awesome.

[randomname]

I had a really rough day at my med school placement and I am on the second day of my period. My supervisor was so intense and I've been on the verge of tears all day, but I still made it though this workout. I am so proud of myself and I hope everyone else is pushing through, for the endorphins if nothing else

[alisonmilligan]

Loving re- visiting 1 after 4 years, and having done 2, 3 and 4 .
This time I can use heavier weights, and the cardio is just right For me ❤ ( 60)
Thank you Heather 👏👏

[bernadettewilson]

You know it's gonna be a tough one when there are mountain climbers in the warm up!

[crystalkyber]

girl this was the hardest one so far ty