In the middle of 2022, I filmed a workout that a good number of you seemed to really like. The comment section was full of requests to film more like it, and though I had a bunch of other requested workouts to get through first, I didn’t forget about this one (thanks to Kelli for reminding me) and have built a brand new version of it with all new exercises. For those of you who have not tried the original, you can take a look HERE or — even better — try both and tell me if this new version holds up to the same standard.

Whether you have tried the original version or not, it doesn’t matter, as they are both standalone workouts designed for a well-balanced total body routine. This 26-minute workout has it all: warm up, cool down, HIIT cardio intervals, strength sets, and core exercises, all wrapped up in a quick Tabata-style interval to keep this workout moving quickly.

Each of the four groups in this routine are built exactly the same way but with unique exercises each time. The groups consist of a HIIT exercise for a cardio burst, followed by a multi-chain strength exercise to maximize muscle fatigue and strength gains, then we finish it off with a core exercise just for fun. Though this workout is short, it definitely packs a punch, especially if you challenge yourself on the strength sets.

Also, if you want an extra total body challenge, try doing both of these workouts together or each one twice through for a nearly hour-long total body workout.

Let me know what you thought of this workout in the comments below, and feel free to share any requests for future workouts!

Workout Structure:
- 4 groups of 3 exercises
- Cardio, strength, and core in each group
- Tabata intervals of 20 seconds on and 10 seconds off

Equipment:
- Dumbbells (optional)
- Exercise Mat (optional)

Warm-up / Cool-down:
- Both Included

Warm Up: 5 Min (30 Sec Each)
- Side Step Arm Cross
- Side Lunge + Overhead Reach
- Butt Kicker + Arm Circles
- Torso Twist + Knee
- Windmill Toe Touch
- Squatting Push Pull
- Boxer Shuffle
- Walk Downs
- Up and Outs
- Up and Out Jack

Workout: 12 Min (Cardio, Strength, Core; Twice Each; 20 Seconds On, 10 Rest)

Group 1:
- Pop Squats
- Sumo Squat Clean and Press
- X Crunch (feet together pulled in, knees out; L, R, Center)

Group 2:
- Runners 
- Deadlift + Close Row
- Back Bow Jacks

— Water Break —

Group 3:
- Jumping Lunge
- Curtsy Lunge + Curl
- Windshield Wipers

Group 4:
- Lizard Hops
- Push Up + Wide Row
- Plank to T Stab (Alt)

— Water Break —

Cool Down: 5 Min (30 Sec Each)
- Arm Cross Stretch L
- Arm Cross Stretch R
- Quad Stretch L
- Quad Stretch R
- Toe Touch
- Wall Chest Stretch L
- Wall Chest Stretch R
- IT Band + Overhead Reach L
- IT Band + Overhead Reach R
- Cobra