Intermediate Difficulty with Advanced Modifications provided
No equipment required, just bring your energy! This full-body cardio HIIT workout will help you torch calories, improve endurance, and build strength without using any weights. A chair, bench, or box can be helpful for a few optional moves, but it’s completely up to you. You’ll perform each exercise for 45 seconds, followed by 15 seconds of rest in this no-repeat format. Go all out with Coach Kozak for higher intensity, or follow Claudia for low-impact options. Let’s begin!
Warm up
March + Arm Circles
Standing Cat Cow
Deep Squat + T-Rotation
20 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
Cool Down
Standing Quad Stretch
Standing Hamstring Stretch
Shoulder Box + Reach
