Intermediate Difficulty with Advanced Modifications provided
intermediate workout

No equipment? No problem. Here’s a full body HIIT workout that can be performed anywhere and anytime. You may want to have a chair, box, or bench available, but it isn’t required. We’re going to get your heart rate up while burning fat and building lean muscle at the same time. Now let’s get to work!

Warm up
Squatting T-Rotations
Hip Opener to Hamstring Stretch
Upright External Rotation + Reach

Full Body HIIT No Equipment

Around the World / 1,2,3,4
High Plank Punch Out / from Incline
Lateral Lunge
Dead Bug / Heel Tap
Run in Place + High Punch Out
Skydiver Pullbacks / Down in Between
Reach Jumps / Reach Squats
Half-Kneeling Slams
Skaters / No Jumps
Push Up + T Rotation / from Incline
Reverse Lunge + Overhead Reach
Side Shuffle + Opposite Elbow to Knee

Cool Down
Kneeling Hip Flexor Stretch
Quadruped Wrist Stretch
V-Sit 3-Way Reach
Page Turner + Half Angel