20 Min Cardio Abs Workout without Equipment for Women & Men

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a cardio and abs routine this is a great workout for both men and women and it doesn’t require any equipment whatsoever now if you want to add some extra resistance and challenge yourself feel free to grab some light hand weights I’m going to grab a couple of dumbbells and I’m going to be using some water bottles because I’ll be doing all of the modifications this workout is split into two parts part one is cardio part two you as ABS it’s going to be sweat and fat burning fat burning for the poor all over the place if you’re ready to go let’s get into it we’re starting with a posterior swing so I’m grabbing and grabbing the heavier my two weights we have our feet nice and wide on this one a little bend in the knee gonna kick our hips back and then hips forward hips back hips forward on this one it’s all in the hips feel that stretch in the hamstring and then drive those hips forward on the way up bring the weight up overhead good making sure to breathe on this one weight goes back in the hips and then forward excellent work so you just want a little bend in that knee and then kick those hips back so you don’t want to be squatting down on this one you got it let’s go ten more seconds almost there getting those legs nice and loosened up with this first one and five four three two one okay we’re going to the ground for the next one I’m gonna use my lighter weight for this one we’re going to do a Superman pull up so from a prone position bringing your feet up off the ground arms are up off the ground and then we’re going to pull back squeeze your back and extend your arms forward good Bri he on this one you don’t want to hold your breath even water bottles on ya doesn’t take much for this challenge if this one’s really getting you you can make it a little easier by putting your feet down and then just only using your arms that works too I can stop making this work out your own pushing yourself but being safe at the same time nice good almost there not much left five four three two one okay we’re up we’re gonna do an overhead hop so I’m going to grab my heavier weights again our dumbbells are overhead arms are overhead and hop and really on this one you don’t even have to use weight you can just put your arms overhead don’t even need the water bottles working at your own pace though good breathe keep that core tight on this one stay nice and light on the balls of your feet good you’re good you got it halfway done now work me and if we work out like this it’s all mental stay focused positive thoughts three two one okay we only need one of your weights for this one I know that one burns right Claudia we’re going into an ISO row so high plank position one weight one arm pull back and hold keep your shoulders Square and tight you need to you can even come to your knees and do it from your knees otherwise just hold try to keep your whole body parallel to the ground hard to do I know because you want to twist okay let’s switch sides opposite side now nice good hold hold tight I hate these ah that must mean you know I must mean she needs them everybody usually the ones you hate the most the ones that you need the most and three two one okay we have both weights or up on our feet doing a little combo plyometric movement we’re going to go broad jump using our arms jump elbows at our side hop back okay swing jump hop back nice and light on our feet don’t want to hear you you got neighbors underneath you I don’t want to hear you in the apartment below good swing big broad jump little hops back good big jump little hops got weight in your hips land with the weight in your butt good this is a tough one fighting through we don’t have much left good good good and five four three two one good just one wait for this one we’re going to the ground crab position I’m going to do a crab reach and press so fingers are facing backwards one weight in her hand we’re going to press off our heels and press overhead and reach at the same time back down get those shoulders Square all the way down in between reps as you start to feel comfortable with the movement you can lower the weight good all the way down all the way up nice one into the next let’s go start to feel good pick that pace up a little bit you got it you got it we’re going to equal time on both sides so we’re switching three two one other side keep it moving though take it for a long break just enough to get into that opposite side so this one’s really working a lot of muscles from your gluts hamstrings lower back ABS shoulders triceps chest oh my goodness it burns so good nice full range of motion you got it you’ve got a good job fighting through everybody and five four three two one and done okay no weights needed for this next one Claudia is going to do it a little easier movement she’s going to do a split jump here and I’m going big old scissor jumps switching and going down absorbing that weight and pop and back up this one’s definitely more challenging you decide which one is going to be right for you today good good good breathe burn those legs out guys burn them out let’s go go you got it you got it you don’t have ten more seconds on this one that’s it lets go come on fighting through it fighting through it and five four three two one back to the ground we go I’m gonna go hollow body up from your back Claudia’s going to have her knees up then I’m gonna have my leg straight so a little harder version want you to anytime you do a hollow body bring your chin in shoulder blades up off the ground so your back lower back is on the ground you’re here sometimes that lower back picks up and then we’re going to fly a little bend in the elbows like you’re wrapping your arms around a tree good you got it those abs tight stay under control nice nice nice push them through how many can you get how many reps can you get right here you got it only one round today that’s it push through give us everything you got five four three two one we’re on our feet okay so we’re going to do another combo three four one we’re gonna go clean front squat press swing your weights back forward front squat press back down they swing back up weight back in your hips and press so it takes a little coordination to get this one but after you do it’s pretty simple just mirror one of us thousands you get it again another combo working multiple body parts and just this one move good good good fighting through everybody no giving up no giving up it’s all for you right here now many left we got 10 seconds push through and 5 4 3 2 1 finish up nice okay we got speed skaters next we’re going wide feet we’re going opposite arm reaches and to the opposite side alternating sides stand nice and low like a speed skater feel that stretch on the inside of your leg as you go from side to side keep that foot flat on the ground or both feet flat on the ground you’ll feel that stretch stretch good gliding you got it you got it just like a machine one rep into the next good good you got it not much left give us ten more seconds that’s it just ten more seconds fighting through fighting through five four three two one all right we’re taking your arms with your weight only two more everybody we’re going overhead overhead squats weight back in the butt full range keep that back straight and try not to collapse forward but push those hips back get his back deep as you can may not be as deep as us right now that’s okay he’ll come back get a little bit better every time come on that’s it right there one into the next row head up chest up on this one you’re taxing hard even for me and me too especially at this point in the workout just about anything is hard we already go upstairs but so that mental toughness kicks in it’s in your head of the body it’s in your head you can do it just got to believe you can do it five four three two one ah whoa we got punchouts and that’s it staggered stance 50/50 hands are up and we punch left right left right back to the chin give me full punches full range of motion your arms get burned out set your weights down and keep punching good one in the nest this is it right here how you feeling Claudia feeling good get lighter weights move it faster she is she’s lapping me ha ha come on let’s go what do you got what do you got almost there go let’s go last 10 seconds vamos come on what do you got what do you got what he got 5 4 3 2 1 oh I know that hurt you I did I felt every bit of that not even gonna lie to you we are gonna burn out our abs I’m excited I’m nervous I hope well Haley she’s honest yeah we hope either one whichever one it is I hope you stick with this and join us okay we’re going to start on the ground in a low plank position I’m gonna start from up top and she’s gonna start from her knees as soon as I can get my mat out there we go so on our forearms weight is evenly distributed low plank position and now we’re gonna do a walkout so we’re walking out in front and walking back you decide which one of these variations is right for you keeping your core tight back straight and making sure to breathe not much of a range of motion on this one but you can definitely feel it once your elbows get out there you certainly can feel it right away now we’re not going to count any reps today so it’s just all about you working at your own pace pushing yourself and getting as many reps in as you can in a lot of time period let’s go ten more seconds on this one pushing through making sure to breathe five four three two one zero okay we’re going to turn over onto our backs for the next one moving into either a lying leg raise or lying knee raise what we’re gonna do with the tempo so we’re gonna go one second on the way up we’re gonna go slow three count on the way down nice and controlled try to keep your back flat on the ground as you bring your legs or your knees up one second quick on the way up three seconds nice and controlled on the way down now I’m not putting my feet down at the bottom as you see but if you feel like you need to go ahead and just drop your feet a little bit or drop your feet quickly on the ground yeah don’t bounce them but if you need to take a rest in between and place your legs to her feet down on the ground in between as totally okay again making this one yeah making this one your own doing all right it’s a little hard to talk and do this at the same time you know okay three guys won’t have much left on this one feeling those ABS working Bowie let’s go five four three two one zero okay so we’re going to pop up into a reverse plank both of us our fingers are facing forward I’m not moving from the reverse plank I’m just going to hold it looking up hips are up and now I’m gonna go alternating kicks with a straight leg for Claudia like she said is just going to remain in that reverse plank position right as a board just imagining I’m trying to balance a glass of wine or in glass of water whatever pick your poison yeah yeah let’s go let’s go love the water is aligned it’s a workout video is probably with water thank you for core nice and tight try your best not to sink at your hips I know that gets hard don’t hold your breath on this one we’re already exactly come on keep it up guys you got it breathe and move you got it hold tight hold tight not much left let’s go ten seconds that’s it think about what brought you here today what is it what are you working on three two one all right nice well we’re gonna turn over now we’re not taking any breaks one into the next let’s go turn it over I’m in a bear plank position and I’m gonna go bear plank shoulder touches so my knees are bent at a 90 where Claudia is from her knees doing a high plank position alternating shoulder touches either way keep that core nice and tight so you see I have my weight evenly distributed on the balls of my feet my hands where Claudia is on her knees both of us are keeping our cores tight and our shoulders Square to the ground we’re yep good you little bend in those elbows did you do this one don’t want to lock out at your arms good good good come on keep it up guys doing great don’t slow down getting as many in as you can let’s go 10 more seconds on this one fighting through yes this one’s working more than your abs too little bonus this is like a total body almost getting a lot of core in there too though 3 2 1 all right we’re running over again classic move next hollow body I’m going to show you guys two variations I want to show you the harder one so bring my chin up first and what that does is helps me keep my lower back flat on the ground head is up arms are out and legs I’m gonna hold it here and if you feel as if this version of what I’m doing is way too easy for you go ahead and bring your arms back keep your head and your shoulder blades up and just hold right here and so again keeping that chin forward and tucked allows you to keep your back flat on the ground so you don’t want your lower back coming up good hold and breathe that’s it right there is this one’s brutal classic gymnastics moves so brutal pull tight come on let’s go you got it you can do it don’t give up keep pushing keep pushing almost there let’s go ten more seconds that’s it breathe hold tight three two one nice alright next moving into a clam sit up close and do a clam crunch putting our feet together I’m going to bring my elbows to my knees doing a crunch on both sides and I’m just gonna reach right through my legs both bringing our shoulder blades off the ground coming forward it’s really big difference is that leg movement what you’re doing with your legs deciding again which one is right for you this is a great one for your lower abdominal area you can get a little bit of inner thigh on this one good breathe and focus guys this is this is it right here putting in the work so we can get the payoff thinking about that goal thinking about what motive hu recognizing what it’s going to take to get there and that is pure work no ifs ands or buts about it putting work here putting in work in the kitchen you can do it let’s go breathe let’s go five four three two one nice okay next we’re moving on to a high plank in the high plank position we’re going knee up and in Claudia’s going to do it from her knees I’m going to come from like high plank off my feet bringing our knee up and twisting in so comes up and twist so I’m going to rotate your body as that knee twists breathe knee up into the chest this one again hitting more than just the ABS get a little bit of arms in there a little bit of legs it’s all getting hit right now let’s go my hands gonna obliterate your core I like it I like it it hurts so good burn so good got to tell yourself that yeah that’s all the mental game guys it’s all it is when it starts to catch on fire like that it’s not that some people feel the fire and some don’t or feel the pain and some don’t everybody feels it just your ability to push past your pushing past right now everybody come on let’s go train yourself to push past that burn good breathe let’s go ten more seconds almost there and five four three two one ok we’re flipping to our backs I’m going to do a sit-up toe touch Claudia’s going to do a reach crunch so all my legs are going straight up in the air and I’m going to touch at my toes and I’m keeping my feet just flat on the ground reaching up towards the sky bring my shoulder blades up off the ground either way to try your best to reach straight up so not just forward really reaching straight up into the sky like you’re trying to touch your ceiling and again making sure to breathe cannot hold your breath on these you will regret it coming down in between stay focused here it is this is it right here everybody what did you come here for today where’d you start that video for don’t pause it push through prove to yourself that you can do it come back get a little bit better every single time let’s go come on you can do it you can do it tell yourself that whether you believe it or you don’t you’re right either way come on let’s go almost here in five four three two one last one we’re turning over we got movement guys we got a plank we’re gonna finish strong with a good old-fashioned plank I’m doing it from my knees and I’m coming up onto my feet weights underneath you and just think about something pleasant keep that core tight if you’re doing it from the knees notice how Claudia had brought her hips down you don’t want to way up in the air nope bring those hips down back nice and straight you got it right here everybody this is it if you’ve been saving it now’s the time to let it out let’s go draw that belly button up towards this towards your spine and hold it hold and tight breathe stay focused this is it go to your happy place yep think about what your goals are think about what it’s going to take to achieve them think about how great you’re gonna feel once you do achieve them and then it’s just on to the next one that’s it won’t go after another crushing it right here let’s go good you got it wooo let’s go fifteen seconds that’s it fifteen seconds and this workout is done and you’ve made it don’t give up now now it’s not the time to give up so close to the end right here come on stick with it stick with it four five four three two one zero oh hi nice job everybody good job Claudia good job high five you guys out there thank you so much for spit it out with us throughout this whole workout if you did like the workout make sure that you give it a thumbs up and subscribe to this YouTube channel really helps us keep this great service free that’s right another thing that will help us keep this great service free is checking out our patreon page where you can find out how to help keep has fit going and you can win rewards for your donation that’s right and also don’t forget to check out has fit comm where we have plenty of other free workouts we have meal plans available for you to download as well as workout programs 38 to 90 day workout programs available for free for you and us out on social media whatever platform you’re on snapchat Facebook Twitter Instagram I’m probably missing something we are everywhere that you are come connect with us we would love to come hang out with you on the interwebs that’s right thank you so much for giving us the honor to workout with you today yes I’m coach Kozak and I’m Claudia and we will see you at your next workout.