Intermediate Difficulty with Advanced Modifications provided
intermediate workout

You don’t need fancy equipment to burn calories and get a full body workout. Use this cardio HIIT workout for fat loss, improving cardiovascular performance, and building lean muscle. This routine is performed with one minute intervals divided into 45 seconds of work followed by 15 seconds of rest. You won’t find any repeating in this workout which is perfect if you get bored easily as you’ll never perform the same move twice. There’s no equipment required for this routine and we’ll provide plenty of modifications to help you make it your own. Let’s burn it out!

Warm up
Hamstring Sweep
Quadruped Wrist Rock + Reach Through & Twist
Butt Kick + Chest Opener

Cardio HIIT Workout for Fat Loss

Knee Chops
Slams / No Jumps
Prone Swimmers
Jumping Jacks / Modified
Spider Mountain Climbers / Step
Nordic Skiers Swings
Seated Sprinters
Reverse Lunge to Front Kick / Low Kick
High Plank Rows / from Knees
Switch Jump + Squat / Step Back + Squat
Side to Side Punches
Hot Feet + Up Downs / Squat Downs
Alternating Seesaw Row
Side Shuffles
Walkout Pushup / No Pushup
Curtsy Lunge to Side Lunge / Side Squat
Arm Haulers
A-Skips / No Jump
Dead Bug / Heel Tap
Lateral Bear Crawl
Bodyweight Row
Duck Walk

Cool Down
Wall Calf Stretch
Wall Angel
Downward Dog
Lying Side Quad Stretch