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Day 11: HIIT Pilates is a gentle pilates workout led by Lauren Constantine on StarFit. It contains 32 exercises and lasts 23 minutes, targeting spine, core, lower_back, upper_back, shoulders, hamstrings, calves, triceps, arms, chest, outer_thighs, hips, quads, glutes, inner_thighs, obliques, full_body.

Part of: The Complete Pilates Method
Day 11: HIIT Pilates workout preview — Lauren Constantine
23 minEnergy gentlespine

Day 11: HIIT Pilates

gentlePilatesLauren Constantine32 exercises

Workout Details

Duration

22:20

Energy Level

gentle

Exercises

32

Category

Pilates

Target Areas

spinecorelower backupper backshouldershamstringscalvestricepsarmschestouter thighshipsquadsglutesinner thighsobliquesfull body

What's Inside

1
Warm-up: Cat Cows43s
2
Downward Dog to Kneeling Hover58s
3
Pike Push-ups35s
4
High Plank Rocking Chairs23s
5
Tricep Push-ups to Rocking Chairs47s

32 exercises · 22 min

Lauren Constantine

Lauren Constantine

Form-Focused

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Exercises in This Workout

  1. 1
    Warm-up: Cat Cows
    43slow
    spinecore
  2. 2
    Downward Dog to Kneeling Hover
    58smedium
    shoulderscore
  3. 3
    Pike Push-ups
    35shigh
    shoulderstriceps
  4. 4
    High Plank Rocking Chairs
    23smedium
    coreshoulders
  5. 5
    Tricep Push-ups to Rocking Chairs
    47shigh
    chesttriceps
  6. 6
    High Plank Rocking Chairs (Endurance)
    30shigh
    coreshoulders
  7. 7
    High Plank Toe Taps
    33shigh
    coreouter thighs
  8. 8
    Child's Pose
    28slow
    lower backshoulders
  9. 9
    Right Lateral Lunge with Overhead Reach
    40smedium
    quadsglutes
  10. 10
    Right Lateral Lunge with Heel Lifts
    31shigh
    quadsglutes
  11. 11
    Right Lateral Lunge Hold & Pulse
    23shigh
    quadsglutes
  12. 12
    Left Toe Taps to Right Leg (Single Leg Squat)
    2 minhigh
    quadsglutes
  13. 13
    Squat to Squat Jumps
    2 minhigh
    quadsglutes
  14. 14
    Kneeling Lateral Lean (Left Leg Extended)
    2 minmedium
    coreobliques
  15. 15
    Kneeling Lateral Lean with Twist
    31smedium
    coreobliques
  16. 16
    Kneeling Side Leg Lifts
    31smedium
    outer thighsglutes
  17. 17
    Kneeling Side Leg Lift with Crunch
    54shigh
    outer thighsglutes
  18. 18
    Kneeling Side Stretch
    14slow
    obliqueships
  19. 19
    Sumo Squat with Alternating Heel Lifts
    47smedium
    quadsglutes
  20. 20
    Sumo Squat Calf Raises
    23shigh
    calvesquads
  21. 21
    Star Jumps & Squat Hold
    30shigh
    full bodyquads
  22. 22
    Kneeling Lateral Lean (Right Leg Extended)
    2 minmedium
    coreobliques
  23. 23
    Kneeling Lateral Lean with Twist
    26smedium
    coreobliques
  24. 24
    Kneeling Side Leg Lifts
    22smedium
    outer thighsglutes
  25. 25
    Kneeling Side Leg Lift with Crunch
    55shigh
    outer thighsglutes
  26. 26
    Kneeling Side Stretch
    12slow
    obliqueships
  27. 27
    Left Lateral Lunge with Overhead Reach
    31smedium
    quadsglutes
  28. 28
    Left Lateral Lunge with Heel Lifts
    38shigh
    quadsglutes
  29. 29
    Left Lateral Lunge Hold & Pulse
    22shigh
    quadsglutes
  30. 30
    Right Toe Taps to Left Leg (Single Leg Squat)
    44shigh
    quadsglutes
  31. 31
    Squat to Squat Jumps
    56shigh
    quadsglutes
  32. 32
    Cool Down: Forward Fold and Roll Up
    2 minlow
    hamstringslower back

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Frequently Asked Questions

How long is Day 11: HIIT Pilates?

This workout is 23 minutes long and includes 32 exercises. It is a gentle intensity Pilates workout led by Lauren Constantine.

What body parts does this workout target?

This workout targets spine, core, lower back, upper back, shoulders, hamstrings.

Do I need equipment for this workout?

You will need: mat. Some exercises can be modified to use no equipment.

Is this workout suitable for beginners?

Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.

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