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HIIT workout

4 moves, one intense agility ladder workout

4 moves, one intense agility ladder workout


Not everybody can be as agile as Road Runner, but an agility ladder can certainly get you close. This agility ladder workout will help you to improve your speed and stamina by focusing on fast footwork. Begin slowly with the patterns that PumpUp member @rocsolid_626 demonstrates, then gradually increase your speed as you maintain proper form. Pump your arms quickly in tempo with each standing exercise.

In and Outs

Agility ladder workout - In and Outs (GIF)

Shuffle both feet to one side of the box, move laterally to shuffle your feet into the box and then to the other side. Pause briefly, then shuffle your feet into the next box in front of you. Your step pattern should be in, in , out, out. Start slowly, then begin to pump your arms in rhythm with the pace of your feet. Land lightly on the balls of your feet throughout the entire agility ladder workout. Repeat this move until you get to the end of the ladder.

Lateral plank walks

Agility ladder workout - plank crossovers

Once you finish the first move of the agility ladder workout, drop down into a raised plank position. Place one hand into a box, then walk your other hand to meet it, stepping your feet together as you do so. Walk over to the next box and repeat the movement while holding your body in a raised plank.


HIIT ladder workout - Push-Ups

Once you get to the end of the ladder, perform as many push-ups as you can in 30 seconds. Keep your neck straight and keep your elbows pinched to the sides of your body.

Side Straddle Hops

Agility ladder workout - Side Straddle Hop Gif

Hop your feet in and out of each box, moving forward and landing softly every time. Keep your knees slightly bent throughout the movement to cushion your landing. Do this agility ladder workout move slowly, then perform the move faster as you become accustomed to the movement.

Did you like this agility ladder workout? What are your favourite ways to agility train? Let us know in the comments below and tag your favourite #WorkoutWednesday videos using the #TeamPumpUp hashtag on Instagram

Cover photo credit: laurakc621

Have a ball with this 20 minute full-body HIIT workout

Have a ball with this 20 minute full-body HIIT workout


Get the ball rolling with another full-body HIIT workout by PumpUp member @jatie. With these 7 high intensity interval training moves, you're bound to burn several calories. Your heart will feel like it's nearly beating out of its chest, in a good way of course.

Stability ball knee-ins

Full Body HIIT workout : Stability Ball Knee Ins | GIF from the PumpUp Blog

Balance your feet on a stability ball. Keep your hands on the ground so that your body is in a straight line. Bring your knees and feet towards your chest, rolling the stability ball throughout the movement. Return knees, feet, and stability ball to starting position, then lower your upper body down into a push-up.

Step Up to Back Lunge

Full Body HIIT workout : GIF from the PumpUp Blog

Step one foot onto a stool or a box and raise the other knee upwards. When you descend, bring the leg that stepped on the stool into a back lunge, keeping your front knee bent at a ninety degree angle with your ankle. For an extra challenge, hold a pair of 5-10 lb dumbbells at your side.

Triple Jump Squats

Full body HIIT workout : sumo squats | GIF from the PumpUp Blog

Begin in a wide-legged squat position. Lower your body down into a squat, maintaining proper form. As you rise from the squat, jump your feet a little closer together and lower down into another squat. Bring your feet together, squat, then jump your feet as wide apart as you can. Repeat.

Burpee Tuck Jumps

Full body HIIT workout: Burpee tuck jumps | Gif from the PumpUp Blog

Begin in a push-up position and lower your body parallel to the ground. Raise your body, jump your feet towards your forearms, then jump upward as high as you can, tucking your knees toward your upper body as you jump.

Around the World Jump Squats

Full body HIIT workout : around the world squats | GIF from the PumpUp Blog

Perform a wide-legged squat forward, then jump so that you make a 90 degree rotation, descending into another squat. Keep doing this, so that you're jumping and rotating your entire body throughout the movement.

Half Burpees

Full body HIIT workout: half burpees | GIF from the PumpUp Blog

Begin with your body in a full plank position, shoulders directly above your forearms. Jump both of your feet towards your forearms, then promptly jump back to a plank. Repeat.

Stability Ball Pike-Ups

Full body HIIT workout: Stability ball pike ups | Gif from the PumpUp Blog

Begin with your hands on the ground and your feet resting on the stability ball. Use your feet to roll the ball towards your upper body, piking your lower body up towards the air so that it looks like a downward facing dog. Roll your body back to starting position.

Full-Body HIIT Workout Video

Perform each exercise in this full-body HIIT workout for 30 seconds, with 15-30 seconds of rest in between. After completing the 7 exercises, rest for 1-2 minutes, then repeat the circuit again for 2-3 times.

Full body HIIT workout printable from the PumpUp Blog

Loved this full-body HIIT workout? Tag your attempt at it on Instagram with #TeamPumpUp! Have an awesome 20-minute workout routine to show us? Share it with the PumpUp Community.