HIIT 4a: Walk-out plank Start position: Stand with your feet shoulder-width apart, spine straight and gaze forwards. 1. Soften the knees and draw in your abdominals as you bend forwards and place your hands on the floor. 2. From here, walk out your hands to come into one straight line, keeping your back straight and neck long. 3. Walk your hands back towards your feet and return to standing.