Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Welcome to today’s full body HIIT workout with no equipment and no repeats. You may want to have a chair, bench, or box available, but it isn’t required. This is a great routine for beginners through experienced trainees because we’ll provide both standard exercises and some easier modifications. Feel free to move back and forth between variations to make the exercise routine work for you and your fitness level. If you’re ready, 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
Hip Up + Sit Up / Crunch
Switch Jumps / Step Backs
Bear Plank One Arm Fly / from Knees
Split Stance Knee Drive
Bodyweight Row
Sumo Jacks / Adjust Depth

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