Intermediate Difficulty with Advanced Modifications provided
No equipment? No problem! This full-body cardio HIIT workout is designed to help you burn fat, boost endurance, and build strength—all without weights. A chair, bench, or box might be useful for a few optional movements, but they’re not necessary. You’ll complete each exercise for 45 seconds followed by 15 seconds of rest in this no-repeat routine. Follow Coach Kozak for higher intensity options or stick with Claudia for low-impact modifications. Let’s get started!
Warm up
March + Arm Circles
Standing Cat Cow
Deep Squat + T-Rotation
30 Min Cardio HIIT Workout
Reverse Lunge to Knee Drive / Step Back
Around the World Arm Swing + Squat Pulse
Jack Cross / Modified Step Jack
Low Plank Reach / From Incline
Skaters / Modified Skaters
Standing Woodchopper
Push Up + Reverse Fly / From Incline
90 Degree Squat Jumps / Squat Turns
Front Kick + Curl
Forward Hop + Shuffle Back / March Forward & Shuffle Back
Side Plank Rotation / From Knees or Incline
Low Squat Hooks / ¼ Squat Hooks
Standing Oblique Elbow to Knee
High Knees / Quick Feet
Posterior Swings to Overhead / Posterior Swings
Lateral Bear Crawl / Bear Crawl Hold
Butt Kick + Lat Pull Down
Lateral Rotation Chops
Split Lunge Pulse / Split Lunge Hold
Cool Down
Standing Quad Stretch
Standing Hamstring Stretch
Shoulder Box + Reach
