Intermediate Difficulty with Advanced Modifications provided
intermediate workout

You’re looking for a routine to get your heart rate up and burn calories without using any equipment? Perfect, this is the workout for you! This cardio HIIT no equipment workout only requires you to use your own body’s resistance. This HIIT workout will be performed tabata style which means we’ll be performing 4 sets of each exercise. Each set will contain 20 seconds of work followed by 10 seconds of rest.

Warm up
Dynamic Chest Opener
Straight Leg Kick + Twist / Low Kick
Overhead Shoulder Extension + Butt Kick

Cardio HIIT No Equipment

Alternating Punch + Knee / No Hop
Mountain Climber Plyo Frogger / No Plyo
Half-Kneeling Slams
Scissor Jumps / Switch Jumps
High Plank Shoulder Taps + Push Up / from Knees
Split Knee Drive Elbow to Knee
Forward + Back Hop to High Knee Pulldown / 1,2,3,4

Cool Down
Kneeling Hip Flexor Stretch
Downward Dog to Cobra
Page Turner + Half Angel