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20 min HIIT Run

Beginner

20 min HIIT Run

Originally aired

Kirsten Ferguson

Running

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Join Kirsten Ferguson for the 20 min HIIT Run, a beginner-level class designed to improve heart health, build endurance, strength, and speed. This intervals running session features high intensity intervals training, with bursts of effort followed by active recovery. Expect to work your hamstrings, quads, and calves throughout the workout. The class is set to an energetic hip-hop/rap playlist to keep you motivated. Get ready for a focused and effective session with Kirsten.

Subtitles: EN

Equipment

  • Treadmill

Featuring music by

Drake, Nicki Minaj, Lil Wayne, Missy Elliott

Playlist

  • Pep Rally

    Pep Rally

    Missy Elliott
  • I'm Goin In (feat. Lil Wayne & Young Jeezy)

    I'm Goin In (feat. Lil Wayne & Young Jeezy)

    Drake, Lil Wayne, Young Jeezy
  • No Hands (feat. Roscoe Dash and Wale)

    No Hands (feat. Roscoe Dash and Wale)

    Wale, Waka Flocka Flame, Roscoe Dash, Roscoe Dash and Wale

Playlist

  • Pep Rally

    Pep Rally

    Missy Elliott
  • I'm Goin In (feat. Lil Wayne & Young Jeezy)

    I'm Goin In (feat. Lil Wayne & Young Jeezy)

    Drake, Lil Wayne, Young Jeezy
  • No Hands (feat. Roscoe Dash and Wale)

    No Hands (feat. Roscoe Dash and Wale)

    Wale, Waka Flocka Flame, Roscoe Dash, Roscoe Dash and Wale
  • House Party (feat. Young Chris)

    House Party (feat. Young Chris) (feat. Young Chris)

    Meek Mill, Young Chris

Class plan

  • warmup

    Warm Up

    4 Movements

    6 min

  • running

    Running

    19 Movements

    13 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Hamstrings

18%
Tertiary muscle group

Quads

18%
Tertiary muscle group

Calves

15%
Tertiary muscle group

Glutes

12%
Secondary muscle group

Core

12%
Secondary muscle group

Other

25%