Slider HIIT workouts mix sliding sequences with quick bursts of HIIT (high intensity interval training). The sliding sequences are inspired by Pilates equipment, but can be done right at home. Dish towels work as sliders on hardwood floors and paper plates work well on carpet. The sliding sequences are low impact but pack a big endurance challenge. After completing 5-10 minutes of sliding work, you go right into a quick burst of HIIT. The HIIT is basically half of a tabata: 20 seconds of work / 10 seconds of rest x4. You then get to rest before moving on to the next slider sequence.
If you’re looking for a similar class format but without the sliders, I recommend my Pilates HIIT classes. They mix Pilates Mat work with quick bursts of HIIT. If you’re looking for sliding work without the HIIT, I recommend my Pilates Slide classes.
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Total Body Slider HIIT Workouts
These classes have a total body focus. Emphasis may vary, but all will incorporate some lower body, upper body, and core.
Lower Body Slider HIIT Classes
These classes have a lower body focus.
Slider Only Workouts
No additional equipment is needed for these classes (aside from sliders). You can use dish towels as sliders on hardwood floors or paper plates as sliders on carpet.
Resistance Band Workouts
In addition to sliders, we’ll use a resistance band in these classes. This is the set of mini bands I use. I like that the lighter ones in the set offer a big range of motion — makes them versatile!
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Equipment links are affiliate.