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

The post 20 Min Cardio HIIT Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

No equipment? No problem! This full-body cardio HIIT workout is designed to help you burn fat, boost endurance, and build strength—all without weights. A chair, bench, or box might be useful for a few optional movements, but they’re not necessary. You’ll complete each exercise for 45 seconds followed by 15 seconds of rest in this no-repeat routine. Follow Coach Kozak for higher intensity options or stick with Claudia for low-impact modifications. Let’s get started!

Warm up
March + Arm Circles
Standing Cat Cow
Deep Squat + T-Rotation

30 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
Posterior Swings to Overhead / Posterior Swings
Lateral Bear Crawl / Bear Crawl Hold
Butt Kick + Lat Pull Down
Lateral Rotation Chops
Split Lunge Pulse / Split Lunge Hold

Cool Down
Standing Quad Stretch
Standing Hamstring Stretch
Shoulder Box + Reach

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Intermediate Difficulty with Advanced Modifications provided

Your body will provide the resistance today with this cardio HIIT workout. There’s no repeats and no equipment required for this full body workout. You may want to use a chair, bench, or box for a few of the movements, but it isn’t required. We’ll be performing 45 seconds of work followed by 15 seconds of rest for each movement. You can follow along with Coach Kozak for the higher intensity moves and follow Claudia for the low impact modifications. Let’s begin!

Warm up
Straight Leg Kick & Twist
Kneeling T-Rotation + Shoulder Counter
Wrist Extension + Flexion

Cardio HIIT Workout

Curtsy Lunge
Halo Slam
Seal Jacks / Modified
Shoulder Taps / from Incline
Sprinter Skip / No Skip
Rotational Chop
Switch Jumps / Step Backs
Push Up + Toe Taps / from Incline
Lateral Drop / Step Out & Squat
Forward & Back Jumps / 1,2,3,4
T-Rotation / from Incline
Side to Side Punch
Lateral Shuffle
Bear Crawl
Diagonal Chops
Lunge Runner
High Punch
Hot Feet

Cool Down
Side Lying Quad Stretch
Page Turner
Split V-Sit Reach

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Beginner Difficulty with Intermediate Modifications provided

If you’re looking for a low impact workout that will still get your heart rate up and burn fat, this you’ve come to the right place. This cardio HIIT workout for beginners doesn’t have any jumping or repeat movements. While there’s no equipment required, we do recommend some light hand weights to help increase the intensity. We will alternate between 45 seconds of work and 15 seconds of rest. Let’s get to work.

Warm up
Shoulder Box
Good Morning
Step Back + Overhead Reach (two arms)

Cardio HIIT Workout for Beginners

Overhead March in Place
Low Speed Skater / High
Plyo Wall Push Up
Side to Side Punch + Squat / ¼ Squat
Seesaw Row
Side to Side Step
Lunge Back + Curl / Step Back
Modified Jacks / Side Step
Seesaw Arm Pullovers

Cool Down
Standing Quad Stretch / Side Lying Quad Stretch
Wall Angels
Downward Dog / from Wall

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Intermediate Difficulty with Advanced Modifications provided

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

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Beginner Difficulty with Intermediate Modifications provided

Today’s routine will get your heart rate up without any jumping or impact. We’ll complete just one round of each exercise so there are no repeating movements. Each round will be 30 seconds of work followed by 15 seconds of rest. This low impact HIIT requires dumbbells and we strongly recommend having at least two sets of weights available so that you can change the weight as needed for each exercise and muscle group.

Warm up
Hamstring Sweep
Side Leg Swings
March in Place + Chest Opener

Dumbbell Low Impact HIIT

Reverse Grip Bent-over Row
Squat + Reach
Arm Crossover + Butt Kick
R Side Plank / from Knees
Reverse DB Curl
Goblet Reverse Lunge / No DB’s
Seesaw Neutral Press
Hot Feet
Lying Dumbbell Chest Press
DB Hip Up / No DB
L Side Plank / from Knees
DB Overhead March in Place / No DB’s
DB Reverse Triceps Kickback
DB Sumo Deadlift Pulse / No DB’s
Straight Arm Reverse Fly
Split Stance Chop / No DB
Wall Push Up
Split Knee Drive
Punch + Kick / No DB’s
DB Hammer Curl + Front Squat

Cool Down
Lying Figure Four
Kneeling Hip Flexor Stretch
Downward Dog / Kneeling

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Intermediate Difficulty with Advanced Modifications provided

This full body HIIT routine is sure to provide maximum fitness in minimal time. In just this 20 minute HIIT workout at home you’ll improve your cardio, build lean muscle, and burn fat. It’s divided into one minute intervals with 45 seconds of work followed by 15 seconds of rest. We call this a “no repeat” workout, so we’ll only be doing one round of every movement. You won’t need any weights or equipment as your body will provide all of the resistance you’ll need. Let’s do this!

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

20 Minute HIIT Workout at Home

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

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

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Intermediate Difficulty with Advanced Modifications provided

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

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Beginner Difficulty with Intermediate Modifications provided

Who says low impact has to mean low intensity? Use this workout to burn fat, improve strength and cardio, and enhance your body’s functional ability. This full body workout includes four parts: warm-up, low impact cardio, standing abs, and a cool down. There’s no equipment required for this home workout routine, but you may want to add light hand weights for extra resistance. You may also want a chair available for a couple of the exercises, but it isn’t required.

Warm up
Squat to Overhead Reach
Good Morning
Fly + Row Combo

Low Impact Cardio

Hook Punches / No weights
Butt Kick + Pull Back
Oblique Pulldowns
Straight Arm Jacks / Modified
Side Shuffle / Side to Side
Donkey Kick + Arm Extensions
Split Knee Drive
Seesaw Press / Water Bottles
Faux Jump Rope / No jump
Curl + Front Kick / Low Kick
Mountain Climbers / Modified Chair
Standing Twists / Water Bottles
Battling Ropes / Water Bottles
Triceps Kickback + Stepback / Water Bottles
Sledgehammer / Water Bottles

Standing Abs

Step Back + Rotation
Side to Side + Twist
Cross Body Chop
Standing Pike / Knee Raise
Cursive Alphabet
Warrior III Balance
Overhead Side Bends

Cool Down
Standing Quad Stretch / Chair
Iso Upright External Rotation
Step Back and Reach
Downward Dog / From Chair

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Beginner Difficulty with Intermediate Modifications provided

Sometimes we’re short on time, but we still don’t want to be short on results. This 20 minute low HIIT workout will help you burn fat, enhance mobility, and improve your fitness in a short period time. This routine will take it easy on your joints including your knees, back, and feet. There’s no equipment required for this routine, but you may add light hand weights for extra resistance.

Warm up
High Low Rope Pull
Opposite Side Toe Touch
March in Place

Low Impact HIIT

Cross Body Punches / Side Step
Overhead Arm Swing + 2 Step Back + 1 Reverse Lunge / No Reverse Lunge
High Low Punches / Less Squat Depth
Butt Kick + Arm Crossover
Dumbbell Curl + Run in Place / Water Bottles
Squat + Power Clap / Low Kick
Seesaw Row
Rainbow Skater
Step Back and Punch / Water Bottles

Cool Down
One Leg Hip Hinge
Staggered Bent Over Rotation
Standing Quad Stretch / with Chair
Hands Behind Head Chest Stretch

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