 Hey you guys, this is Sumit and I'm gonna be taking you through my HIIT workout I absolutely love this workout because you get your upper body your core and your lower body I love this workout because it's very fast. It's effective You speed up your metabolism and you're done within just a few minutes versus spending hours Plus you can do this at your home or the gym. So let's get started The first exercise are bent over rows. This is a great exercise to target that back Make sure you keep a slight bend in your knees and a neutral spine We don't want to have any sort of lower back discomfort Make sure you engage your core think about pulling in your belly button towards your spine to help protect that lower back The second exercise are Bulgarian split squats I absolutely love this exercise because you're gonna be targeting your quads your glutes your hamstrings and even your calves It's definitely a challenging exercise So take your time on these and take a look at my form and make sure you nail it You want to make sure that your knees do not go past your toes You're dropping straight down all of the weight is on that front leg Your chest is upright and your core is in tight The third exercise are leg lowers This is a great way to target those abs But you want to make sure that your lower back is nice and protected So take a look at my form make sure your lower back is glued to the floor and does not pop up If you want you can always bend your knees a little bit like I'm doing to help protect that lower back and to make Sure that your form is perfect The fourth exercise are thrusters This is a strength and power move. So coordination is key You want to try to connect the push through with your legs with the overhead press of the arms in a very fluid like motion This allows you to gain a bunch of power through your legs and transfer it through your upper body The fifth exercise are plyo push-ups. This is an extreme Explosive exercise. So make sure on here You're using all of the strength of your chest your shoulders your triceps pretty much your entire upper body You want to come all the way down that your chest lightly tap the bench and then blow through that chest and get a little bit of air off the bench The sixth exercise are single leg RDOs This is a great exercise to target that hamstring and that glute It does require a little bit of strength and stability. So don't get frustrated if you fall once or twice Remember you want to get a nice deep stretch in that hamstring Stretch all the way down and then use the front legs hamstring and glute to bring you up to a neutral spine This seventh exercise is a renegade row Now this exercise is very challenging. So if you need a little bit more stability Slightly separate your feet a bit wider You want to make sure that your shoulders are stacked right on top of your elbows Which are stacked on top of your wrist Lift one dumbbell up at a time and as you do so make sure you keep your core engaged So you're not wobbling at all Hey you guys thanks for joining me into my workout. I hope you enjoyed it Don't forget you can do this anywhere. You can do this in your living room or the gym Get in a fast quick little workout. It's super good burns some extra calories speed up that metabolism Don't forget to follow myself and EHP labs and until next time keep crushing it