Each month, a new trainer takes us through four of the most grueling workouts they have in their back pocket. Follow along weekly for new ways to sweat it out with us. See All

HIIT workouts are great if  you’re crunched on time. They fit a ton of benefits, like boosting your metabolism and building muscle, into a quick-yet-effective session, and in this week’s Trainer of the Month Club workout, trainer Charlee Atkins, founder of Le Sweat TV, is delivering an equipment free core and lower-body workout that will get you on and off the mat in only 17 minutes.

Though it’s brief, it’s a solid sweat sesh that will fire up your booty and core, and leave you dripping in sweat. Atkins warms us up with some mobility drills, then heads into the strength work. Ready to sweat? Watch the video to follow along to the lower-body and core workout, or check out the moves below.

Warm-up

1. Birddog: Start on your hands and knees. Life your right arm straight out in front of you while raising your left leg straight out behind you, pressing through your heel and keeping your foot flexed. “The goal is to not let the body rotate,” Atkins says. Return to start, then repeat on the opposite side.

2. Dead bug: Lay on the ground with your arms reaching toward the ceiling and your knees in a tabletop position. Lower opposite arm and opposite leg toward the ground, then bring them back to the starting position. Switch sides, and continue to alternate. Be sure to look straight up at the ceiling (and not at your legs!) to keep your neck relaxed.

3. Iso side-plank extension: Get into a side plank position on your knees. Extend your top leg, lift your hips, and hold. Repeat on the other side.

4. Iso split squat: Come down into a half-kneeling position with your front foot planted and your back knee on the mat, and put your arms in a low “V.” Lift yourself up so that your back knee is off of the floor, and hold the position. Repeat on the opposite side.

5. Squat: Stand with your feet hip-width apart. Lower your butt down toward the ground, keeping your chest up and pushing your knees out. Lift yourself back up. If you feel tension in your lower back, you may be leaning too far forward, so focus on engaging your core to keep your body straight.

Circuit #1

1. Bear plank knee-tap: Start with your hands and knees on the ground, in quadruped position, then engage your core to lift your shins off the ground. Hold this position, or add an extra challenge by tapping your opposite hand toward opposite knee. Focus on keeping your hips straight to ensure you’re maintaining proper form.

2. Alternating single-leg hip raise: Lie on your back with your knees bent and your feet flat on the floor, far enough away from your so that you can’t touch your heels with your finger tips. Bring one knee toward your chest and press through your heels raise your hips up off of the mat, then lower back down. Do three reps on one side, then switch. Continue to alternate.

3. Leg lowers: Lie on your back and extend your legs straight up toward the ceiling. Press your elbows down into the mat, and lower one heel down and lift it back up, then repeat on the opposite side. Continue to alternate.

4. Alternating lateral squat: Stand up and place your feet in a wide stance. Keep your feet static as you lower your hips down to one side, then come back to center. Repeat on the opposite side and continue to alternate.

Repeat moves one through four.

Circuit #2

6. Split squat: Come down into the same half-kneeling position you tested out during the warmup in your iso split squats. Lift yourself up so that your back knee is off of the mat, then lower back down. Keep your feet static, and repeat on the same side for the duration of the set.

7. Butterfly sit-up: Lie on your back with your knees bent. Touch the soles of your feet together and let your knees splay open. Use your abs to lift yourself up and touch the floor in front of your feet with your fingertips. Lower back down.

8. Kick-through: Start in the same position you’re already familiar with from the bear plank knee-taps earlier in the workout. Lift opposite leg and opposite arm off the ground and rotate your body. Your leg should be straight and your butt should lightly tap the floor. Alternate sides. (To modify, do bear plank knee-taps again.)

Repeat moves six through eight (with split squats on the opposite leg).

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