30 Minute Legs + Shoulders HIIT Workout {Fit for Her MPLS Feb. 18th}

Give working out a new meaning with this 30 minute legs and shoulders HIIT workout; meant to resemble the work of women who have to fetch clean water in developing countries. Sweat for a purpose and find out how you can make a difference today! 

30 Minute Legs + Shoulders HIIT Workout | www.nourishmovelove.com

Have you ever carried a 40lb jerry can full of water for 3 miles?! I haven’t, but I would love to one day {hopefully soon on a service trip with The Her Initiative, it’s on my 2017 bucket list}.

Honestly I can’t imagine that this 30 minute legs and shoulders HIIT workout comes close to the strength it takes to fetch clean water on a weekly basis; but these eight leg and shoulder-focused exercises are meant to replicate the muscles used by women who have to carry clean water in developing countries. 

We’re talking shoulders, core, glutes and legs on fire. But my favorite part about this workout is that each repetition and timed interval has a purpose, representing a clean water crisis statistic {see below for the clean water crisis statistics associated with this workout}.

I’ve teamed up with Lee from Fit Foodie Finds on this workout as a way to share awareness about The Her Initiative and our upcoming Fit For Her MPLS Event on Saturday, February 18th!

Fit For Her MPLS Event

You can learn more about The Her Initiative, our upcoming Fit For Her MPLS event, and how you can make a difference in the lives of women locally and globally below! 

If this workout give you a little extra motivation to get involved in the clean water crisis you can learn more + donate to The Her Initiative here

the workout: 30 Minute Legs + Shoulders HIIT Workout

This workout consists of 8 leg and shoulder-focused exercises to resemble the muscles used by women who have to carry clean water from wells to their homes in developing countries. Complete the number of repetitions or timed interval listed next to each exercise below. Repeat the entire workout x 2-3 sets.  

All you need is one medium-to-heavy dumbbell or kettlebell {8-20 lb dumbbell} for this workout.

**Be sure to read the water crisis facts associated with the numbers of each repetition and timed interval below. 

  1. Single Arm Overhead Squat — 9 reps per side
  2. DB Overhead Reverse Lunge — 15 reps per leg
  3. Squat Jack + Punch — 64 second cardio interval
  4. Squat + Front Shoulder Raise — 10 reps 
  5. Lateral Lunge + Press — 7 reps per leg
  6. Criss Cross Squat Jack + Punch — 40 second cardio interval
  7. DB Overhead Front Lunge — 25 reps per leg
  8. Press Jacks — 1 minute + 45 second cardio interval

Repeat entire workout x 2-3 sets.

See video above for complete workout and proper exercise form. 

Single Arm Overhead Squat — 9 reps per side

9 Reps because 1 in 9 people world wide do not have access to safe and clean drinking water.  

Single Arm Overhead Squat

DB Overhead Reverse Lunge — 15 reps per leg

15 Reps because girls under the age of 15 are twice as likely as boys to be the family member responsible for fetching water.  

DB Overhead Reverse Lunge

Squat Jack + Punch — 64 second cardio interval

64 second cardio interval because almost two-thirds, 64% of households rely on women to get the family’s water when there is no water source in the home.

Squat Jack + Punch

Squat + Front Shoulder Raise — 10 reps

10 reps because research has shown that for every 10% increase in women’s literacy, a country’s whole economy can grow by up to 0.3%.

Squat + Front Shoulder Raise

Lateral Lunge + Press — 7 reps per leg

7 reps because women and girls are responsible for water collection in seven out of ten households in 45 developing countries.

Lateral Lunge + Press

Criss Cross Squat Jack + Punch — 40 second cardio interval

40 second cardio interval because the average container for water collection in Africa, the jerry can, weighs over 40 lbs when full. 

Criss Cross Squat Jack + Punch

DB Overhead Front Lunge — 25 reps per leg

25 reps because when you give $25 a month for a year, you will provide 25 women and children with access to safe, clean water and vital health & hygiene education. That means over the course of a year, 1 woman here can transform the lives of 25 women! 

DB Overhead Front Lunge

Press Jacks — 1 minute + 45 second cardio interval 

1 minute and 45 second cardio interval because girls miss 145 million days of school every year due to dirty water.

Press Jacks

**Clean Water CrisisFacts from thewaterproject.org.

Fit for Her MPLS Event on Saturday, February 18th

If you’ve been following me for sometime you know that I’m a huge fan of  The Her Initiative, providing access to clean water and specific health & hygiene curriculum to women in the developing world.

I hosted the first annual Fit For Her MPLS event last April and I’m so excited to announce that Fit For Her MPLS is back for a second year — Minneapolis mark your calendars for Saturday, February 18th!

Fit For Her MPLS is a fitness fundraising event hosted by nourish move love {me}, Fit Foodie Finds, and The Real Food Dietitians with all proceeds benefiting The Her Initiative {in partnership with Healing Waters International}. It was the highlight of my 2016 events and I have a strong feeling it’s going to top the charts in 2017 as well! 

Fit For Her MPLS 2016

Come sweat, eat and shop for a cause supporting and empowering women locally and globally.

Fit For Her MPLS Event Includes: 
  • 45 Minute Barre + HIIT Combo Workout lead by me + Lee from Fit Foodie Finds
  • Post-Workout Refuel Refreshments made by Stacie from The Real Food Dietitians + Coffee Bar
  • Pop-Up Shop Featuring Local, Women-Owned MN Businesses
  • Amazing Gift-Basket Raffles {seriously we’re talking gift cards to Athleta, class passes to local fitness studios, a week of souping and lots of other goodies you’re going to want to get your hands on}

You can purchase tickets to the event by making a $30 donation to The Her Initiative here! 

Fit for Her MPLS Event Promo

Not local to Minneapolis, but still want to make a difference?! You can also make an in-kind donation to The Her Initiative Here!

Space is limited to 100 participants so make sure you claim your spot today! All event proceeds benefit The Her Initiative and help bring clean water to women around the world.

Also, if you’re interested in being one of our local, MN women-owned business vendors at the event please contact email me at [email protected]

the workout re-cap: 30 Minute Legs + Shoulders HIIT Workout

Complete the number of repetitions or timed interval listed next to each exercise below. Repeat the entire workout x 2-3 sets.  

All you need is one medium-to-heavy dumbbell or kettlebell {8-20 lb dumbbell} for this workout.

  1. Single Arm Overhead Squat — 9 reps per side
  2. DB Overhead Reverse Lunge — 15 reps per leg
  3. Squat Jack + Punch — 64 second cardio interval
  4. Squat + Front Shoulder Raise — 10 reps 
  5. Lateral Lunge + Press — 7 reps per leg
  6. Criss Cross Squat Jack + Punch — 40 second cardio interval
  7. DB Overhead Front Lunge — 25 reps per leg
  8. Press Jacks — 1 minute + 45 second cardio interval

Repeat entire workout x 2-3 sets.

Pin this Workout

30 Minute Legs + Shoulders HIIT Workout | www.nourishmovelove.com

6 comments
  1. That workout got really tough really fast. Having a dumbbell over your head for long lengths of time is tough!

    • Sara! So glad you gave this workout a try and right?! Talk about shoulders on fire! I can only imagine what it’s like to actually carry a 40lb jug of water overhead…Nice work lady and thanks for the comment! xo-Lindsey

  2. I absolutely love this workout and the meaning behind the rep ranges. This sounds like such a cool event. I wish I lived close enough to attend!!

    • Jen! Yes, I love the meaning behind this workout too! Makes me realize just how privileged I am on a daily basis to turn on the sink and brush my teeth. And yes, one day we will all be in the same room for an awesome event like this :)! Have a great day! xo-Lindsey

  3. I had so much fun at this event last year and am sad I can’t make it to this year’s. The whole experience was really great. (And I was excited to see that I made it into the promo video on your IG!) I know Baby B is coming soon, but I hope you’ll continue to do events like these in the future. 🙂

    • Katherine! You’ll be missed at this year’s event! But so glad you had such a positive experience last year — it’s my favorite event of the year! And yes, absolutely once I get adjusted to life with baby we’ll absolutely be doing more events! Thanks Kathrine! xo-Lindsey