Sprawl & Brawl HIIT Workout

Sprawl & Brawl HIIT Workout

HIIT, or High Intensity Interval Training, workouts have been proven to be the most efficient workouts when it comes to burning calories. Not only do you burn more calories when you do a HIIT workout, the effect of those intervals puts your body into hyper-recovery mode. This means your body burns more calories in the hours after a HIIT workout, rather than just a regular strength workout or steady run.

Melt away that unwanted fat this #WorkoutWednesday with Rachael Cummins’ Sprawl and Brawl HIIT Workout! 🔥


Equipment Needed: KorePulse for Recovery
Estimated Time: 30 Minutes
60 seconds each, 5 sets (if you dare!)
1 minute rest between sets

1. Jump Squat Sprawl

  1. Place feet shoulder width apart.
  2. Placing your weight on your heels, lower your body into a sitting position, without letting your knees go past your feet.
  3. Jump into the air as high as you can, landing back on the heels.
  4. Immediately drop down on all fours into a “sprawl” position.
  5. Jump back up into starting position and repeat for 60 seconds.

2. Sprawl Hops

  1. Start in a standing position with your feet shoulder width apart.
  2. Drop down into “sprawl” position, down on all fours.
  3. When jumping back up, stay low in squat position.
  4. Drive your weight into your heels and hop forward as far as you can.
  5. Stand up fully, turn yourself around, and go back into starting position.

3. Split Lunge Sprawl

  1. Start with your feet shoulder width apart.
  2. Drive your left leg back and your right leg forward, dropping yourself into lunge position.
  3. As you’re driving yourself back up, switch your feet, placing your left leg back and your right leg forward.
  4. Repeat for 60 seconds.

4. Circle Shuffle Sprawl

  1. Starting with your feet shoulder width apart, quickly shuffle your body to the right, taking around four steps.
  2. After your fourth shuffle, quickly drop down into a sprawl position, placing both hands and feet down on the ground.
  3. Quickly pick yourself back up and continue the same motions, shuffling around in a full circle for 60 seconds.


Recommended Equipment: KorePulse
Estimated Time: 5 Minutes
Using KorePulse’s localized vibration therapy to massage any overworked muscles for 5 - 10 minutes post-workout can make a huge difference in your recovery process. Focusing on rolling out the smaller muscle groups that are usually neglected can help alleviate any tension or stiffness, helping your muscles heal and grow.