Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This combination workout has everything you need to torch fat and gain strength. It’s divided into four parts including warm up, tabata cardio, abs, and cool down. The tabata cardio round includes 4 back-to-back rounds of each exercise with each round including 20 seconds of work followed by 10 seconds of rest.

Warm Up
Spider Lunge Extension
Wrist Stretch
Scapular Pushup
Butt Kick + Arm Crossover

Tabata Cardio Workout without Equipment at Home

Forward & Back Hop / 1,2,3,4
Bear Plank Up Downs / from Knees
Broad Jump to Backward High Knee / Bunny Hop
Rotating Elbows
Wide Grip Mountain Climbers / Modified
Lying Bicycles / Feet Down
Reach Jumps / Reach Squats
Skydiver Pullbacks / Feet Down
Reverse Lunge + Twist + Knee Raise / No Knee
Lateral Bear Plank Walk / High Plank


Hollow body pulse / knees bent
Mountain Climbers / modified
Hollow body flutter kick / knees bent
Jack knife / modified
3 level sit ups / crunches
Extended Low Plank / from knees

Cool Down
Toe Touch to Scarecrow
Crab Shoulder Extension
Kneeling Hip Flexor Stretch