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20 Min HIIT Cardio and Arms Workout without Equipment


Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout

This hiit cardio and arm workout can be done anywhere, anytime. Burn calories while you strengthen and sculpt your biceps and triceps with only a towel and a chair, box, or step. This is a great routine for both men and women.

HIIT Cardio Workout without Equipment

Part1: Complete two round of 50 seconds of each exercise:
Predator Jack (drop down in open squat) / Seal Jack
High Plank Hot Hands / from Knees
One leg Pogo Jumps / Pogo Jumps
Double Crab Kick / Crab Kicks
High Knee + Burpee / Run in place + Mod Burpee
T Rotations / from Knees
Split Squat Jump / Split Switch Jump
Bear Plank Walkout / Bear Plank Step Backs
Speed Bag Forward & Back Run / Speed Bag + Run in place
Knee Tuck / Squat Jump

Arm Workout without Weights

Part 2: Complete 2 Rounds of 30 seconds of each movement:
Standing / Seated Leg Resisted Curl
Manual Triceps ext / from Chair
Hammer Iso Curl / 5 sec Iso Curl 1 sec Rest
Close Grip Push Up / from Knees
Reverse Towel Curl + Pull Out
Chair Dips / Bent Knee