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30 min HIIT & Hills Run

30 min HIIT & Hills Run

Originally aired

Adrian Williams

Running

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Join Adrian Williams for the 30 min HIIT & Hills Run, a high-intensity intervals running class. Hills improve your power, while fast intervals allow you to work on your speed. This class is designed to help you progress your running by building up both skills at the same time. The music genre in class is hip-hop/rap, keeping you motivated throughout. This session focuses on hamstrings, quads, and calves.

Explicit

Subtitles: EN

Equipment

  • Treadmill

Featuring music by

Lil Wayne, Beyoncé, Missy Elliott, Bad Bunny

Playlist

  • BEYONCÉ [Platinum Edition]

    Partition

    Beyoncé
  • Un Verano Sin Ti

    Moscow Mule

    Bad Bunny
  • Girlfight (Remix)

    Girlfight (Remix; feat. Lil Jon, Da Brat, Remy Ma & Miss B; Explicit)

    Brooke Valentine, Da Brat, Lil' Jon, Remy Ma, Miss B

Playlist

  • BEYONCÉ [Platinum Edition]

    Partition

    Beyoncé
  • Un Verano Sin Ti

    Moscow Mule

    Bad Bunny
  • Girlfight (Remix)

    Girlfight (Remix; feat. Lil Jon, Da Brat, Remy Ma & Miss B; Explicit)

    Brooke Valentine, Da Brat, Lil' Jon, Remy Ma, Miss B
  • You Wish (with Missy Elliott & Kaliii) - Remix (feat. Missy Elliott & Kaliii)

    You Wish (with Missy Elliott & Kaliii) - Remix (feat. Missy Elliott & Kaliii)

    Flyana Boss, Missy Elliott, Kaliii

Class plan

  • warmup

    Warm Up

    3 Movements

    6 min

  • running

    Running

    21 Movements

    23 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Hamstrings

18%
Tertiary muscle group

Quads

18%
Tertiary muscle group

Calves

14%
Tertiary muscle group

Glutes

13%
Tertiary muscle group

Core

12%
Secondary muscle group

Other

25%