Intermediate Difficulty

Burn calories fast with Coach Kozak’s Crazy 10 minute cardio workout without weights. The cardio exercises without equipment are great for both men and women of an intermediate fitness level.

Cardio Workouts with no equipment instructions: Complete each cardio exercise consecutively without resting.
Faux Jump Rope x 15 seconds
High Knees from Wall x 45 seconds
Faux Jump Rope x 15 seconds
Boxer High Knee Forward/Back Runs x 45 seconds
Faux Jump Rope x 15 seconds
Crab Kicks x 45 seconds
Faux Jump Rope x 15 seconds
Quarter Hop Turns x 45 seconds
Faux Jump Rope x 15 seconds
Squat Thrust + Cobra + Jump x 45 seconds
Faux Jump Rope x 15 seconds
Shoulder Touches x 45 seconds
Faux Jump Rope x 15 seconds
Lateral Jukes x 45 seconds
Faux Jump Rope x 15 seconds
Bear Spins x 45 seconds
Faux Jump Rope x 15 seconds
1,2,3,4 x 45 seconds
Faux Jump Rope x 15 seconds
Knee Tucks x 45 seconds

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Beginner Difficulty

THROUGH

Advanced Difficulty

The 15 minute Hurricane cardio workout will get your heart rate up and burn calories in a hurry! HASfit’s cardio exercises at home are great for both men and women. This is one of the best cardio workouts because we provide movements for beginners through advanced trainees.

Cardio Exercise Routine Instructions: Choose which exercise is appropriate for your fitness level for each set. Complete 2 rounds of each exercise.
DB Snatches + Jump OR Power Shrugs x 45 seconds
Smurf Jacks OR Jumping Jacks x 45 seconds
Battling Ropes w/ Squat OR Battling Ropes x 45 seconds
Scissor Jumps OR Switch Jumps x 45 seconds
High Plank + Alternating Arm Raises OR High Plank from knees + Alternating Arm Raises x 45 seconds
Run in place + Shoulder Raise x 45 seconds
Alternating Dumbbell Push Jerk x 45 seconds
Sumo Squat Jumps OR Lateral Drops x 45 seconds
Lateral Plank Walks OR High Plank Toe Taps x 45 seconds
Posterior Swing + Jump OR Posterior Swing to Overhead x 45 seconds

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Intermediate Difficulty

Use this Scorching cardio interval training in the gym to burn calories fast. HASfit’s cardio interval workouts are great for both men and women. The aerobic interval training is for intermediate to advanced trainees.

Cardio Interval Exercise Instructions: Complete 5 rounds of each exercise for the prescribed time.
Slalom Skiers x 30 seconds
Run 100M or .06 miles
High Plank Kick Throughs x 30 seconds
Sledgehammers x 30 seconds
Bike Sprints 4 x 10 seconds sprint followed by 20 seconds of low effort
Dumbbell Pull and Press x 30 seconds

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Advanced Difficulty

Instructions:
Strength Training x 4 Rounds
One Leg Squat x 8 each leg
Pike Push Up x 8
Dumbbell Snatch x 8
Dumbbell Overhead Lunge x 12 steps
Alt Dumbbell Curl x 8 each arm
Dumbbell Floor Fly + Iso Leg Raise x 12
One Arm Self-Supported Row x 8 each arm
One Leg Hip Up x 8 each leg
One Arm Overhead Triceps Ext x 8 each arm

Cardio x 2 Rounds
One Leg Forward Back Jumps x 20 seconds each leg
High Plank Dumbbell Switches x 45 seconds
Lateral Hops x 45 seconds
Alt Dumbbell Pronate swings x 45 seconds
Ballistic Pogo Push Ups from knees x 45 seconds
Mountain Climbers x 45 seconds
Finish Him Uppercuts x 45 seconds
Toe Touches to Dumbbell x 45 seconds
Dumbbell Push Jerk Jumps x 45 seconds
Step-in Step-outs x 45 seconds
Switch Jump + Twist x 45 seconds

Abs x 3 Rounds
One Arm Plank x 20 seconds each arm
V-Sit Sit Up w/ pillow x 45 seconds
Lying Leg Raise w/ pillow x 45 seconds
Bicycle Crunches x 45 seconds
Jack Knifes x 20 seconds each side

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Beginner Difficulty

Complete 4 rounds of each cardio exercise:
High Knee + Front Kick + x 30 seconds
Straight + Straight + Hook + Hook x 30 seconds
Posterior Swing to Overhead x 30 seconds
Opposite Side Raise + Leg Raise x 30 seconds
Standing Twists x 30 seconds
Wall Mountain Climbers x 30 seconds
Side to Side Punches x 30 seconds
Step in Step Out x 30 seconds
1,2 Duck x 30 seconds
Staggered Butt Kicks + One Arm Up x 30 seconds

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