Here Is A 17-Minute Equipment-Free HIIT Workout That Is Great For Your Core And Glutes
**17-Minute Equipment-Free HIIT Workout for Core and Glutes**
**HIIT workouts** are a fantastic option when you’re short on time. They provide a wide range of benefits such as boosting your metabolism and building muscle in a quick and efficient session. In this edition of the **Trainer of the Month Club** workout, trainer Charlee Atkins, the founder of Le Sweat TV, introduces an equipment-free routine that focuses on your core and lower body, promising to get you in and out in just 17 minutes.
This workout may be short, but it packs a serious punch, targeting your core and glutes, leaving you drenched in sweat. Atkins begins with mobility drills to warm up before diving into the strength exercises. Ready to break a sweat? You can either watch the video for a full workout demonstration or follow the descriptions of the movements below.
**Warm-up**
1. **Birddog:** Start on all fours, extend your right arm forward and your left leg back, keeping your body stable. Return to the starting position and repeat on the other side.
2. **Dead bug:** Lie on your back, arms reaching toward the ceiling, legs at a tabletop position. Lower opposite arm and leg towards the floor, returning to the starting position. Alternate sides.
3. **Iso side-plank extension:** Get into a side plank position on your knees, extend your top leg and hold. Repeat on the opposite side.
4. **Iso split squat:** Begin in a half-kneeling position, elevate your back knee off the floor. Repeat on the other side.
5. **Squat:** Stand with feet hip-width apart, lower into a squat position, keeping your chest up and knees out. Engage your core to maintain a straight body alignment.
**Circuit #1**
1. **Bear plank knee-tap:** Start on hands and knees, lift shins off the floor, engage core. Add difficulty by tapping opposite hand to knee.
2. **Alternating single-leg hip raise:** Lie on your back, lift hips off the ground, alternating legs.
3. **Leg lowers:** Lie down, lift legs up the wall, lower one foot down, repeat.
4. **Alternating lateral squat:** Stand with feet wide apart, lowering hips to the side, repeat on the other side.
**Circuit #2**
6. **Split squat:** Similar to the iso split squats from earlier, lift back knee off the ground.
7. **Butterfly sit-up:** Activate abs to lift body up, touching the floor in front of your feet.
8. **Kick-through:** Start in a bear plank position, lift opposite leg and arm, rotate body, alternate sides.
These circuits provide a full-body workout targeting your core and glutes. Incorporate these exercises into your routine for an effective and quick session that will leave you feeling energized!
