Low impact 20 minute HIIT workout - beginner⧸intermediate (H20 plan workout 1 ) - video Dailymotion

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00:00Welcome to H2O, a series of five workouts designed to be done back-to-back through the

00:12week starting with today 100% low-impact ice ice baby. This this workout is a moderate intensity

00:24before we pick it up a little bit more again tomorrow. Are you ready to ice it up Alex?

00:28We're doing this one today. Are you ready to ice it up? Let's get lifting them knees and

00:36let's get going. Come on, taking too long there aren't we to get moving, I'm chatting too

00:40much. I love this H2O stuff. H2O? H2O, yeah H2O. You know what it stands for though, don't

00:46you? High intensity interval training in 20 minutes. Body project style. Body project

00:54style, but you know the thing is is that H2O is in a sense movement, it's water. Yeah.

00:58I think. Have to have it, can't survive without it. If I'm getting my chemistry correct. Yeah.

01:04And I think the movement is just as important as water is. I mean maybe not quite as important,

01:09but it's not far off is it. Let's get them hamsters warm Alex. Yeah. Okay so. It's a

01:13necessity in life. It's a necessity. And so this series of workouts for you is designed

01:19to be low impact on the joints. It's designed to get you super fit. But we're not going to

01:24come in with silly crazy promises. We just want you to move five times a week, 20 minutes

01:29of time and you'll get the benefits. You know you'll lose weight, of course you will. You'll

01:32tone up, you'll get stronger, your heart and lungs will be healthier, but you won't get injuries

01:37for you. No, and it's sustainable isn't it? 20 minutes. Exactly. It's just doable. Alright

01:41let's reach up here. Just last thing. So each exercise is an interval, 30 seconds each.

01:48I'm going to pick one and then my wife is going to pick one. She's not quite as kind as me.

01:53Her exercises are never as easy as mine are they? Awe. You're a bit crawler than I am.

02:00Is that true? Not in real life. Well. Well we'll get into that.

02:06In three, two, one. Are you ready? Yeah, I'm ready. We're going to start. First exercise,

02:1430 seconds with a 15 second rest. It's going to be a jab with hamstring raise. Let's start

02:20with boxing. So left foot forwards, right hand up in three, two, one. We go one. There we

02:28go. So 30 seconds of this. So you can give that left leg a little dip. Keep the right hand

02:35up. Keep that core nice and strong and kick the heel up into the bum. Feel that building

02:42up going in your leg. Yeah, absolutely. Just because it's low doesn't mean that it's easy.

02:47Absolutely not. You can really drive it. Yeah, get low and deep. You can go a little faster

02:52than us if you want as well. In three, two, one. So we've got 15 seconds off. Then with

02:59the right side, we're going to check your coordination now. Right arm and left leg.

03:06Okay. In three. Feeling that one already. In two, in one. Here we go. So that little dip.

03:15I'm losing my balance there a little bit. There we go. Got it. Stay focused. That core's got

03:20to be nice and strong. Remembering to breathe. Stay focused. And any time you need some H2O,

03:31have a little sip. Have some water. Stay hydrated. Yeah, you can stop whenever you want. We don't

03:40mind. In three, two, one. Okay. You've got 15 seconds more off. Any time you need to press

03:48pause, press pause, have some water, come back to the workout. It's absolutely fine. There's

03:53no rush. Just get it done. See us at the finish line. In three, two, one. Let's go. So them

04:00little dips, throw them jabs. Love it. So yeah, you can give it a little bit more now.

04:06Yeah, you can pick it up. You know what you're doing. Punch it out. Keep that breathing though.

04:11Technique first. Then dial it up. Feeling control and then start bringing that intensity in. Isn't that right?

04:20Oh yeah. I dare not agree. Keep pushing it. It's moderate intensity today, isn't it?

04:26It is moderate. In three, two, one. I'm really getting a good combination there, Alex. Yeah.

04:35Of lactic in the leg and lungs working up. Yeah. Builds the heart rate up when you pump the arm.

04:41It really does. You ready to do this? This is the last one of these and then it's your turn.

04:45All right. In three, two, one. Let's go. So a little dip. Throw the punch. Feels good this.

04:55Now this is the last one. So really put in what you can now. Give it what you can. Focus. Determination.

05:04Desire. Come on. Breathe it through. Keep working. Come on. In three. In two. In one.

05:19Good. Okay. A little bit of recovery. Have a sip of water. H2O. Okay. Got a double sidestep shuttle.

05:27Shoot you quicker than that. Show us. I'll show you. This way. Down. Down. Boom. Okay.

05:3430 seconds. You ready? Yeah. Let's start off a little slow and then we can pick it up as we get it.

05:38All right. Three. Two. Go. One. Two. Tap. Good. One. Two. That's it. So just get used to the rhythm first.

05:48And then it's up to you. You can speed it up. You can widen the step. You can get lower.

05:55Yeah. You can stay low. Whatever you do, just keep that intensity.

06:00Should we be keeping our shoulders back and proud? Yeah. Absolutely. It's all about pulling in through the core.

06:05Stabilizing that body. You've got a few more. Three. And two. Let's do one more. That's it. Recovery here.

06:1115 seconds. It's surprisingly challenging that one. It is. It's a good one. Yeah.

06:16Traveling from side to side. Any movement where you're having to travel definitely builds up that heart rate.

06:21You're ready to go again. You're getting the adductors in, aren't you? Yeah.

06:24Three. Two. Go. One. Two. Down. Good. Inner and outer thigh.

06:32Cool. Control. As you come down and push up. Good.

06:42This is building up now. One. Yeah. And again.

06:49Your workout. You choose the intensity. Three. Good. Two. Let's finish off one more. And that's it. Well done. Good.

06:59You always put the extra one in, don't you? Oh, yeah.

07:02I'm sure the 30 seconds was up there. Every second. Every second I squeeze it out.

07:06I love this. Okay. Okay. You ready? I'm ready.

07:12Three. Two. Go. One. Two. Down.

07:16We're dialing it up now, yeah? Oh, yeah. A little quicker. A little lower.

07:20In fact, you can stay low and then relax. Well done. That's good.

07:25I wish you hadn't said that. You kind of feel like a crab, don't you?

07:28Don't feel you have to. This is burning. Yes, yes. Come on. Come on.

07:34I told you I was kinder than Alex. It's all for your benefit. Come on.

07:39That's true. Called to be kind. That's it. That's it. Yeah. Good. Let's do one more. One more.

07:45Finish off this end. That's it. Yay. I tell you, that was brilliant. Yeah, good.

07:50That was fantastic. Thanks for taking part in H2O. I hope you're enjoying it.

07:55Yes, and if you want to talk to us about it more, come and chat at Facebook.com forward slash Body Project Social,

08:01Instagram.com forward slash Team Body Project. Links below.

08:05If you want to do an even bigger plan with us, come and check us out at teambodyproject.com.

08:10They've got to get back to it, don't they? Yep. Let's go.

08:18Okay. So, I want you to get into a nice, wide squat position.

08:25Toes out. Toes out, just a little bit, so the knee tracks over the toes. Yep. Nice.

08:29Shoulders proud. We're going to double touch the floor, and we're going to reach to the sky.

08:34Okay. Good.

08:35Three, two, one. Touch, raise. Slow it down a little bit there, Alex.

08:42Do you want to go off quickly? No.

08:44Get form first. I'm so excited about this H2O. That's what it is.

08:48I just want to get this 20 minutes done.

08:51Well, that's what's great, isn't it? Yeah. It's 20 minutes. To the best.

08:54It doesn't feel like there's any reason. Keep them shoulders proud, Alex.

08:57And you, I'm sorry. Don't arch. I'm sorry.

08:59And the thing is, here we go. You see, it gets bossy now. This is the problem.

09:04Good. Keep going. Keep going. Keep going.

09:06Three, two, one. See, that was right on the 30 seconds I've finished.

09:11Never a second more. Get that marching done.

09:17So, keep them shoulders proud. Okay.

09:20A little bit more posture. Let's go.

09:22See, we've got to get it right too. Three, two, one. Let's go.

09:27Nice and strong. Make sure you touch the floor.

09:30It's easy to miss it. Slow it down if you have to.

09:34Core engaged.

09:37Feel this deep. Imagine there's a seat behind you.

09:40You're sitting back onto it. Work it on now. Keep it going.

09:48Breathe in. Breathe out. Stay focused. In three, two, and one.

09:57A little march.

09:58Yeah, keep moving.

09:59How do you find this one?

10:00I like this one.

10:01Because it feels like everything is sort of opening and stretching at the same time.

10:04Yeah, I like the wide position on the squats.

10:06Yeah, yeah.

10:07Are you ready?

10:08Yeah.

10:09Are you ready?

10:10I'm ready.

10:11Three, two, one. Let's go.

10:14Strong.

10:15Shoulders back and crown.

10:18Looking ahead. Don't look at the floor.

10:21Keep that core nice and tight.

10:25This is number three.

10:27Let's pick it up now, Alex. Let's pick it up.

10:29You can too.

10:30It's your pace. It's your workout.

10:33Stay with it. Come on. Let's try it. In three. Here we go. In two. Yes. In one.

10:44Nice.

10:45That 30 seconds actually goes quick.

10:48It really does.

10:49Yeah, it's good.

10:50What have you got for us?

10:51Okay, so you've got two gaits. One, two, two lunges. One, two, and then back. One, two, two lunges. You ready?

10:59Yes, sort of short lunges, aren't they?

11:01Short lunges, yeah.

11:02Three, two, go.

11:04One, two, good.

11:06One, two, and back.

11:08Remember, slow it down. Control.

11:10One, two, good.

11:12Over.

11:13Over.

11:14Open up the hips.

11:15Back.

11:16Back.

11:17Good.

11:18Open.

11:19Good.

11:20That's it. It's nice.

11:21Whoa.

11:22It makes you think too.

11:23Try and use the length of your mat as a guide.

11:28And then you feel like you're getting somewhere.

11:30Yeah?

11:31One more.

11:32One more.

11:33One more.

11:34Two.

11:35And back.

11:36Well done.

11:37Good.

11:38Okay.

11:39Shake it out.

11:40Nobody helps me there.

11:41Because if I imagine there's something you're taking.

11:42Yeah.

11:43You've got an obstacle.

11:44You've got to get over.

11:45Good.

11:46Three.

11:47Two.

11:48Let's do it.

11:49Go.

11:50One.

11:51Two.

11:52Good.

11:53One.

11:54Two.

11:55Good.

11:56Really lift that knee.

11:57Open the hip.

11:58One.

11:59Two.

12:00That one thigh that's a little bit stiffer.

12:02Got to work a little bit harder.

12:04Good.

12:05And again.

12:06Well done.

12:07Well done.

12:08One.

12:09Two.

12:10Nearly there.

12:11Good.

12:12And again.

12:13One.

12:14This is it last.

12:15Oh no.

12:16We'll do one more.

12:17Let's do one more.

12:18One more.

12:19One more.

12:20One.

12:21Two.

12:22Two.

12:23Good.

12:24Push.

12:25Push.

12:26Good one more.

12:27Yeah.

12:2855 for you I love this.

12:31When I children are naughty, I'm going to give them this.

12:33One more.

12:34Three.

12:35Two.

12:36Go.

12:37One.

12:38Two.

12:39Good.

12:40Two.

12:41We're building up now, are we?

12:42Two.

12:43We are.

12:44Little bit faster or think.

12:45One.

12:46Two.

12:47Just don't get clumsy with it.

12:48Try and really still keep your form.

12:49One.

12:50Two.

12:51Good.

12:52One, two, that's it, one, two, good, a little bit higher with the knee.

13:01Don't get clumsy with it. Don't do what I did.

13:05Good, one more, that's it, and back. Awesome, good. Get some water, stay hydrated.

13:16What you got? Okay, we've got knee repeaters, 30 seconds on each side, okay?

13:24All right. Core's got to be really strong with these,

13:26get the left leg forwards first. Double hands?

13:28Double hands, nice and strong, 30 seconds in three, two, one. So just control it up.

13:37This one I love because it really works abdominal muscles, really, really engaged.

13:43You really can. Remember to breathe, keep that balance, and if you want to, even now,

13:50you can start upping that intensity.

13:55Work it through, this is a tough one. Push, push, push. In three, in two, in one, and the other side.

14:07Okay. You want to pick it up? Yeah. Do I want to pick it up?

14:12Alex always wants to pick it up. What a question, here we go.

14:14In three, two, one, let's go. It's a nice balance now. Core is what's going to hold you together here.

14:23Really drive the knee up into the hand, lifting the arms up. You get a little shoulder work there as well.

14:31Core work, two, heart and lungs, abs on fire. Here we go. Right here, right now. Ice, ice, baby.

14:45Here we go. In three, two, one. I wonder how many people are old enough to get that reference.

14:53Love that song. Oh, young enough. Young enough.

14:55Exactly. Left leg forwards. H2O. Loving this now. Vanilla ice it. Let's go.

15:03Three, two, one. There we go. Work it on. Feeling strong. 20 minutes of your day.

15:11Not much time. It's happening right now. It's transforming your body, transforming your day.

15:18Oh, release the endorphins. Release the energy. Release the beast.

15:28In three. Oh, God. Oh, no, it's too early. Getting carried away. In three, two, one.

15:35Oh, shit. Don't go on the last set, honestly. Oh, the nonsense.

15:39You're mad, innit? Right, okay, let's do this. Three. Oh, hang on. And now I'm starting too quickly.

15:46You're putting me off. It's Alex's fault. Three, two, one. Let's go. Core strong.

15:53Now really pick it up. Push. Push. Come on. Let's work. Let's drive. Let's dig.

16:05Push. Work. Drive. Dig. Wow. Come on.

16:09Feeling this, Alex. Yeah. Push it. Faster. Harder. Drive. Drive. Three, two, one.

16:24I hope you get the sound effects the same as I do. It's amazing. It's amazing. It's tough.

16:29What have we got? What's the last exercise of the day?

16:32Um, punches, punches, punches, punches, punches, punches. And then down and down your lunge with

16:37your hands for four. In. Count the four and the punches.

16:39Yeah, absolutely. Let's do it. And how many taps?

16:41Two. One, two, three, four. Did you have one here?

16:43Yeah. Four of each. Oh, two, four, three. Ready? Three, two, go. Punch. One, two, three, four.

16:50Down. One, two, three, four. Up. One, two, three, four. Good. One, two, three.

16:57Is that going to count you? No, I'm okay.

16:59Go again. Okay. Three, that's it. Go. Push, push, push, push, push. Good.

17:05Really lunge that leg to the side and away from you. Hands down to the floor. Good. Push, push, push,

17:12push, push, good. Good. That's good. One more. Do it. One and two and release. Well done.

17:20That is a tough one. Nice. Yeah. It's a nice one to sort of, you know, finish it all off and rev up.

17:27Yeah. I feel great now. Yeah. Loving it. Adrenaline. Yeah. Let's go. Punch it in. Three,

17:32two, one. Go. One, two, three, four. Good. One, two, three, four. Good. One, two, three, four. Good. One,

17:38two, three, four. Low. Nice. One, two, three, four. Good. One, two, three, four. Good. Really punch this guy.

17:50Good. Good. Strong arms. Strong arms. Go. Good. One, two, three, four. Nice. Great. Well done.

18:04Okay. That is really tough. One more. One more. One more. Come on. And you're going to give it

18:10everything. Everything. Everything. 20 minutes done. 100%. Love this. Team body project. High

18:16size baby. Bring it on. Let's get it going. Ready? Three, two, go. One, two, three, four. Good.

18:25One, two, three, four. Good. It's all about what you put in now. One, two, three, four. You push it. One,

18:33two, three, four. Come on. Your limit. Come on. One, two, three, four. Good. One, two. Really extend

18:42long. Extend long. And again. One, two, three, four. Let's just do one more. One more. Punch

18:48in the sky. One, two, three. Two lunges. Go. One, two. Hey. 20 minutes done. Nearly. Nearly. Let's cool down.

18:58H20. Keep the body moving. Have a sip of water. That's the real deal. It is. 20 minutes of your

19:05day. Start to finish. Do it from home. Easy. Easy. No gym. No transport. Get in your front room. Do it in

19:15your pyjamas. In your pyjamas. Anything. In your birthday suit. Just get it done. Just get it done.

19:23And close the curtains. Yes, in private. We don't want your neighbours seeing you working

19:29out in the Noddy for Team Body Project. Oh, I don't know. Is that good for us? I think so.

19:35Okay, leave the curtains up. Yeah, that's it. Leave them open. Let the world see you at your best.

19:39Let everybody see you working out to Team Body Project in your never nevers.

19:46Okay, next time, Daniel. Next time. Your deep freeze. Three, two, hold it here. Just ease the body

19:57over. Just get that hamstring. Bring the toe back. Oh, what a great workout. So tomorrow,

20:05H20 participants can look forward to sub-zero. Oh, yeah. Where we drop the temperature,

20:13up the temperature, that little bit more. It does, it does. The intensity. The intensity's higher.

20:19Yeah, it's good. But then the day after that, you've then got refresh, which is very much around

20:26movement and rejuvenating the body in an anabolic way. Yeah. Almost active recovery, isn't it? It is,

20:33yeah. So quad stretch, one leg up. Always stretch and make sure the body has enough time to cool down

20:41and just release those muscles. Stay hydrated, the most important thing, really, throughout this.

20:48Good. And then the other side. True Body Project style. Always warm you up and cool you down.

20:53Always. Always. You must. Yeah. I've paid the price for the last few years for not

20:59needing my own advice when I was in my twenties. Calf stretch with my back. Lots of curls today.

21:03Pull the arms in front. Yeah, well, you know, you do end up sort of a little bit achy in the morning

21:08if you don't crawl around properly. Well, you've just got to stretch. You've got to stretch for

21:12every reason, haven't you? It's good for your muscles. It doesn't take that much time,

21:16are you, baby? No. A couple of minutes. And the other side. And then open up the chest

21:20and just squeeze the shoulder blades together. You know this routine right now. Those Body Project

21:25people. Can you be a Body Project person? Yeah. Are you stripping away people's identities? No.

21:31No way. No way. We're Body Project people. Yeah. You know, Body Project stands for good quality

21:39exercise, doesn't it? It does. Fun exercise. Fun exercise. I think that's a nice thing to do.

21:45Have a bit of a laugh with it. All the way over to the other side. We do one more of these each side.

21:49Good. And again. All the way over. And then the other side. Good. Reach, reach, reach.

22:02Well done, guys. Awesome. Job done. Job done. Great effort.

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