HIIT Pilates Legs & Glutes // Fusion Flow: DAY 1

Welcome to my new 7 day workout series: FUSION FLOW! This workout program combines yoga, Pilates and barre inspired movements with my favorite HIIT exercises for a perfectly sweaty combo. These workouts are designed to help build strength, improve flexibility, mobility and balance. It's Day One and we are starting with a HIIT Pilates Fusion focusing on the legs and the glutes. A laying mat based circuit followed by a standing series using just our body-weight so no equipment is needed. Clear some space and follow along! #FusionFlow #Pilates #HIIT #HomeWorkout

Equipment Needed:
Exercise mat or other soft surface. The Mat I use:

Workout Breakdown:
0:00 Intro
1:08 Warm Up

3:45 Circuit One (40s work + 10s rest x1 round)
Side Leg Lift (R)
Bicycle Leg (R)
Large Circles (R)
Small Circles (R)
Inner Lift (R)
Clam Kick (R)
Side Leg Lift (L)
Bicycle Leg (L)
Large Circles (L)
Small Circles (L)
Inner Lift (L)
Clam Kick (L)

14:07 Circuit 2 (40s work + 10s rest x2 rounds)
Lunge + Drive (R)
Lunge + Drive (L)
Airplane + Curl (R)
Airplane + Curl (L)
In + Out Squat
Plie Squat
Heel Lift + Pulse (R)
Heel Lift + Pulse (L)
Hip Twister

29:07 Cool Down & Stretch

FULL 7 DAY PROGRAM LINKS

Outfit Details:

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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 recommended 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

[drdivyaaarora]

The more i follow Heather - The more i fall in love with my body - Thanks ❤

[ВікторіяЛитвин-ыч]

Dear Heather, I'm Ukranian, and now your workouts are truly a breath of fresh air for me! During this war in my country I really don't have much energy, desire and motivation for HIIT and intense workouts, because I don't know what awaits me tomorrow.. I was searching for some low-impact pilates routines or something like that just to keep myself fit and I'm so happy about this new program!!! This is what I was searching for and I'm deeply grateful for all your huge efforts you are making in creating these FREE!!! workouts! Thank you, Heather, from the bottom of my heart!🙇🏻‍♀️
*sorry in advance for mistakes, it's a pretty hard for me to express my thoughts in English correctly, and usually I never write comments, but this time I couldn't help but thank you 🙏🏻❤

[hamidahkhan]

You are the greatest trainer ! You have no idea how you have changed peoples lives . God bless you ♥️

[cindyshriver]

This is my second week of repeating the Fusion Flow. I could not believe how much it helped with my plantar fasciitis and my mobility playing pickle ball. Please make more of this time of videos.

[strawbaby]

Don’t let the name fool u. My legs r shaking and I am sweating as much as a hardcore HIIT workout. I love watching how elegantly Heather does each and every move ❤️

[DDIA]

I'm here after 3-4 months of none work out routine cuz work and now during a very busy period of my work-life I decided to do this !! This is just my first day in 2023 and you still my fav trainer Heather just want to say thank you for your devotion.

[kathleenlemcke]

This was perfect! I'm sweaty but my joints don't hurt and my legs definitely got a workout! I would love an entire month of these! Thanks so much!!!~

[lttttttt]

I love that you put the instruction to switch direction. Very simple yet very helpful!

[JojoC]

Love love your yoga and Pilates fusion HIIT workouts! And, you made it into a 7-day program! So excited and thank you! 🤍

[Guneray]

Absolutely amazing! I love pilates-hiit workouts. Thanks Heather! It helps a lot men like me to improve my mobility which is important to avoid injuries and to feel much better!

[letriciamonroe]

These are my favorite types of workouts! Easier on my joints and I really feel like my muscles are thoroughly worked!💞

[xoxnatnatxox]

Perfect series for me! After completing your original 12 week plan last fall I hurt my knee and had to rest it for a couple months. That got me out of the practice of doing HIIT workouts regularly, and then life got "too busy" for me to start something again. Now, I am finally feeling ready to get back into a regular HIIT workout routine. Feeling intimidated by starting right back into the intense workouts, this program seems like just the perfect one to get me back into the swing of things. I'm already feeling motivated after this first workout. Thank you!

[lightchaser]

Doing your workouts are like taking an anti-depressant for me. i feel so confident, strong, and happy with my body and my life afterward. Thank you Heather!!

[rivkabenaroch]

I have to go out of town for a few days and can't carry weights on the plane and there are no gyms where I'm staying so these came just in time . I could now workout from the comfort of my hotel room . Heather ur a genius but mostly ur beautiful inside and out . I feel ur positive energy and ur unconditional devotion to us. Thanks a million

[peymanehkalamian]

After 7 years you are my best trainer and always I enjoy workout with your programs 👍👏🏻thanks a lot .

[fayonzxx]

I never felt so elegant while working out before!!! ILOVE ITTT

[samanthaholden]

Heel lift and pulse is no joke, the 'heeled' leg would just not stop shaking 😂
Know I'm going to love this programme, fusion workouts are my absolute favourite, can't believe we're getting a whole week of them ❤❤❤

[ashleysyrenna]

I’m working 12 hours most days this week and was a little worried about having the energy to keep up with my fitness routine on top of such a busy week. This program is PERFECT for me this week, as it gets my heart rate up but is generally more calm and relaxing than my favorite (HIIT) style! Thank you for always gifting us with challenging and interesting ways to keep our bodies active! I tell everyone who will listen about you!

[phillipamills]

I cannot thank you enough for doing this program; the timing could not be better. I completed your 12 week program and absolutely LOVED it. Then about 5 days later I hurt my back. It’s been 3 weeks now and I am unable to do any hiit cardio or weighted exercise. This is messed with my mind big time as I use high intensity and weights to keep me sane each day….but this workout today was manageable and I loved it. Thank you thank you thank you!!!

[michellemcginnis]

Please please Heather do more of these!!! In LOVE!!!! I’ve done 1.0, 2.0. Would love to see those two combined with this for a “lifestyle” program. Thank you for all you do, you have blessed so many!!