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45 Minute Tabata Cardio HIIT Workout No Equipment

Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This 45 minute tabata cardio workout will push you to your limits. There’s no equipment required for this routine, but you may want to use a mat for comfort depending on what surface you’re working out on. The hiit workout uses a tabata format of 4 rounds of 20 seconds work followed by 10 seconds rest.

Warm Up
Faux Jump Rope / Run in Place
Arm Swing + Knee Raise
Multi-Planar Lunge

Tabata Cardio HIIT Workout No Equipment

Wide High Knees / March
Skydiver Pullbacks / Down in Between
Lateral Lunge Hops / Lateral Juke
Bear Plank Side Steps / High Plank
Wall Sit Leg Extensions / Wall Sit March
Wide to Narrow Push Ups / from Knees
Hip Up + Sit Up / Crunch
Around the World / 1,2,3,4
High Plank Punch Out / from Knees
Smurf Jacks / Jumping Jacks
Bear Plank to Push Up / Modified Step Out
Reverse Lunge + Kick and Twist / + Knee Raise
Posterior Swing and Jump / Posterior Swing to Toes
Lying Leg Twist / Knee Twist
Burpee + Hip Change / Mod Burpee

Cool Down
Vinyasa Flow
Cat Cow
Child’s Pose