Core HIIT Series – Bridge & Glute Integration (Part 1: Bridge Power HIIT Workout)

A strong core starts from the ground up - literally. This bridge HIIT workout connects your abs, glutes, and hamstrings to create powerful, stable movement. Perfect for improving posture and lower-back strength while firing up your posterior chain.

The Workout

Format:

• 35 seconds each move

• 15 seconds rest between moves

• 3 rounds total

• Rest 1 minute between rounds

Moves:

Glute Bridge Pulse

Glute Bridge March

Heels Elevated Glute Bridge

Benefits of This Bridge HIIT Workout

• Glute Bridge Pulse: Builds endurance in the glutes and strengthens hip extension.

• Glute Bridge March: Improves single-leg stability and pelvic control.

• Heels Elevated Glute Bridge: Targets hamstrings and posterior chain for extra lift.

Why It Works

Bridge variations teach your body to generate power from your hips — the foundation of every strong core movement. Strengthening your glutes improves spinal alignment and reduces lower-back stress.

Try It Now

Follow along with the videos above and complete this bridge HIIT workout three times through.

Tip: Keep your ribs tucked and squeeze your glutes at the top - control each rep for maximum effect.

Want to take your Core Training to the next Level? Check out my 12 Week Core Progression Programme HERE