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18 Min HIIT Cardio Workout No Equipment at Home

Intermediate Difficulty with Beginner through Advanced Modifications provided
intermediate workout

This total body workout will get your heart rate up, burn calories, and improve strength all at the same time. It’s a great workout for both men and women of beginner all the way through advanced fitness levels. There’s no equipment required. No excuses. Just get to it!

HIIT Cardio Workout No Equipment at Home

Side Shuffle
Chataranga Push Up / from Knees
One Leg Deadlifts / One Leg Down Two Up
Dolphin Push Up / from Knees
Star Jump / Squat Jump
Arm Haulers / Feet on Ground
High Plank Knee Tucks or Tuck Jumps / High Plank Step Ups
Walkout + Knee to Elbow / Walkout
One Leg Forward/Back Hops / Two Legs
Pulse Push Up / from Knees
Triple Drop Squat / Drop Squat
High Plank Punches / from Knees
Running Switch Jumps / Run in Place
Leg Raise + Crunch / Knee Raise + Crunch
Bear Plank Kick Throughs / Bear Plank Step Backs