This workout is Day 4 of our Strong Many Ways 10-Day Challenge with Patrice and Erica but can be used as a standalone workout anytime!

Related Short: Reps & Weight Ratios: What Really Builds Strength?

Focus & Benefits
This HIIT workout combines cardio intervals with dynamic core exercises to challenge your cardiovascular endurance, coordination, agility, and core strength. You’ll move through a variety of standing and floor-based movements.

Workout Overview

• Warm-Up: 6 exercises, 40 seconds each (4 minutes)
• Workout: 19 exercises, 40 seconds active / 15 seconds rest (18 minutes)
• Cool Down: 7 exercises, 40 seconds each (4.5 minutes)

Equipment

• Mat

Tips & Helpful Information

• Due to the nature of the formatting of blending the cardio and core exercises, there are a decent number of floor-to-standing transitions. Be cautious and aware of these, especially as your heart rate climbs. Also know that these are intentional to add to the sustained cardio effect.
• Before pressing play, ask yourself what your intentions are with this workout. Do you want it to lean more cardio or core-focused? Overall, this routine and its exercises are scalable, and you'll see me guiding you on that throughout. On the cardio exercises, there will be ways to make them lower or higher impact and intensity, and the core exercises will have various levels of difficulty to choose from as well.
• There will be two water breaks - midway through our list of exercises and at the end. Feel free to pause for a longer rest if needed, or continue with a jog in place or light cardio exercise for the midway break if you want to maintain your heart rate.
• Although this is HIIT, we are not going 100% all-out for each cardio interval; there is an entire 19-minute workout we need to sustain! You should definitely feel a spike in heart rate following these intervals, while still being able to safely transition and have solid energy to fulfill the next interval with proper form and engagement.

Difficulty & Modifications Explained
There will be modifications and progressions shared throughout to create the cardio and/or core intensity desired. Overall, the exercises are highly scalable.

Warm-Up: 6 exercises, 40 seconds each (4 minutes)
Cat Cow + Wrist Stretches
Assisted Low Plank Shallow Hip Dips
Imprint + Alt Heel Slides
Lateral Toe Taps + Crossbody Arm Swings
Squat + Reach to Heel Raise
Alt Reverse & Lateral Lunges 

Workout: 19 exercises, 40 seconds active / 15 seconds rest (18 minutes)
Lateral Leap + Toe Tap 
Side Lunge Shuffle 
Plank Step Out + Alt Lateral Toe Tap 
Low Plank Hip Dips
Alt Bear Kick Throughs
Rev. Lunge + Knee to Opp. Elbow (One Side)
Rev. Lunge + Knee to Opp. Elbow (Other Side)
Alt Star Crunch
Cocoons
Alt Crab Toe Reaches

**Water Break**

Alt LI Squat to Star "Jumps" 
Soccer Kick + Punch 
Side Plank Half Angel (One Side) 
Side Plank Half Angel (Other Side) 
3-Point Reverse Crunch
Squat + Alt Jack Step Out 
Up & Overs 
Windshield Wiper Var.
Alt Bicycle Crunch Pauses

**Water Break**

Cool Down: 7 exercises, 40 seconds each (4.5 minutes)
Knee Hug Rock
Supine Figure 4 Glute Stretches 
Kneeling Hip Flexor & Ham. Stretch (One Side) 
Kneeling Hip Flexor & Ham. Stretch (Other Side)
Cat Cow
Thread the Needle
Upper Body Opener