Hey yo HEAT fam! It's Lil Sarah here with your HEAT W.O.W.! We are using a tabata format this week, 30 seconds of hard work followed by 10 seconds of rest. This type of interval training is great for fat loss, as well as cardio conditioning. During the 30 second sets, you want to work as hard as your body can handle, it's only half a minute! (; I highly recommend focusing on lengthening your inhale during that 10 seconds of recovery time.

What you'll need: Some moderate to light DB (dumbbells), and maybe a mat.

How long: 30 minutes or less!

The warmup: Start with a 3 minute jog. Next do 20 reps of each of the exercises listed below.

Reverse lunges (ea side)

Push-up to shoulder tap (total)

Sumo squats

High knees (ea side)

DB sit-up to shoulder press

The workout: You'll want to choose moderate to light DB with these drills, so you can move at solid pace and get as many reps as possible in during the 30 second sets. The drills are paired up, alternate back and forth, doing each drill 4 times. (30 seconds of the first drill, 10 seconds of rest, 30 seconds of the second drill, 10 seconds of rest, x4.) Rest for about one minute in between the different sets.

DB reverse lunge - drive that knee up coming out of the lunge / Push-up jacks - hop the hands and feet out and in, then perform one push-up

DB sumo squats - come up to your toes at the top of the squat, heels are on the ground at the bottom / DB overhead high knees

DB sit-up to shoulder press / knee tuck burpees