Intermediate Difficulty with Advanced Modifications provided
intermediate workout

If you’re looking for a fat burning workout that you can do in just 20 minutes, then this is it. This full body routine is performed without equipment. By the end of it, you’re sure to feel accomplished and ready to go on about your day.

Warm Up
Arm Crossover + Butt Kick
High Knee + Reach

20 Minute Fat Burning HIIT Cardio Home Workout without Equipment

Around the World / 1,2,3,4
Muay Thai High Knees
High Plank Row / from Knees
Sumo Jacks / Adjust Depth
High Speed Punch Out
Scissor Jumps / Switch Jumps
High Plank Walkouts / from Knees
Single Skier Jumps / Two Legs
Pilates Swimming /Feet Down
Lateral Shuffle / Wide Hot Feet
Lying Bicycles / Feet Back Down
Pushup + Y Raise / from Knees
Low Lateral Juke / Lateral Juke
Twisting Elbows
Knee Tuck / Squat Jumps

Cool Down
Upright External Rotation
Wall Calf Stretch
Seated Reach
Sprinter Stretch

what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a cardio workout without equipment you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s burn it out [Music] all right everyone let’s get started with our warm up first movie of the day is gonna be a good morning we’re gonna start with our feet shoulder width apart hands are on our head slight bend in those knees and now let’s put our weight back in our hips as we bend over using our hips as a hinge and then stand up squeezing our glutes up at the top this move is working your posterior chain your hamstrings your glutes and your lower back great to just loosen up all of them before we get into this workout now we are moving at a controlled pace in this one because it is just the warmup and the purpose of this warm-up is to get your heart rate up a little bit increase your overall body temperature and we’re gonna sneak in a little bit of mobility along the way making sure to keep that head in line with your spine on this one you don’t want your head looking up at the at the screen while doing this really putting that weight back into your hips feeling a stretch and your hamstrings and your glutes and notice how we start with that slight bend in our knees and we keep that throughout so we’re not turning it into a squat halfway into the movement like we’re trying to touch our glutes to that wall behind us let’s keep this one up for just five more seconds and three two one and zero all right next we’re gonna move into is an arm crossover plus butt kick go ahead an alternate which arm is on top open those arms up feeling that stretch in your chest keep in a slight bend in your elbows and then alternating side to side kicking your own butt that one that butt kick is also going to loosen up those quadriceps gonna get a lot of work in today yes we are so make sure that you’re working at a warm up pace there’s gonna be plenty of opportunity throughout the workout to get that heart rate going and your warmup pace may look a little bit different than ours and maybe a little faster maybe a little bit slower but we’re gonna encourage you throughout today’s routine to really just make the routine your own whatever that looks like Fitness is not a one-size-fits-all solution making sure to breed and you’re not imagining that little bit of shoulder burn in the Sun oh yeah arm cross over here warming up we’re hitting a total body workout today just because it’s a cardio workout doesn’t mean we’re only hitting the legs upper bodies getting it just as much as the lower body let’s do this one four five four three two one zero another pound pound move coming up we’re gonna do a high knee plus reach so alternating marching Briah then left leg reaching up overhead finishing with those biceps by our ears bring the arms all the way up all the way down also gonna get a little bit of shoulder mobility in this one stretch those shoulders up at the top and ideally on this one you’re bringing that thigh up until it’s parallel to the ground if you can’t quite get at that high it’s alright just do the best you can heart rates starting to come up a little bit totally I feel it feeling it getting ready get ready mentally as well it’s gonna be so important throughout today’s routine that you focus on whatever it is that brought you here today to begin with and that’s gonna be that carrot that gets you through to the end without pausing or stopping the workout and five four three two one zero that’s it warm us complete check out the shoulder good I’m feeling good all right let’s do it has a fit tribe let’s get into it first one is going to be either an around-the-world on jumping forward to the side back into the other side or one two three four where I’m stepping over an imaginary line now claudius move is a little lower impact you decide which one is right for you but either way we’re focusing on light ground contacts staying on the balls of the feet that’s right keeping it moving as fast as you can I should I breathe and move oh don’t even get that heart rate up quick or sure feel it okay you’re almost there alright here we go in five four three two one break moving right into the neck pain which is a muy Thai hiney I’m gonna give it a little skip on mine and I am just doing the Muay Thai high knee without the skip both grabbing up high and pulling down contracting and crunching those ABS whoo as we bring that knee up into our chest and you’ll notice on mine that foot that I have on the ground I’m actually performing a skip or a jump at the same time high speed high speed how many can you get right from the get today getting it moving not much longer guys and three two one alright break alright moving to the floor for the next one we’re getting into a high plank position or a push-up position back is straight and tight pulling back from those elbows performing a high plank row and I’m doing a high plank row from my knees pulling back right from that elbow like you have a string attached to your elbow trying to keep our shoulders nice and square keeping your core tight back stays straight again as many as you can get this one’s working your abs your back your shoulders all at the same time great compound move yes sir I feel it that heart rate up at the same time keep it up keep it up come on let’s go almost done here we go guys in five four three two one all right break done with that one on our feet keep the pace up start with your feet together arms are overhead we’re gonna pull down on the elbows while we hop out into a sumo stance back up it’s a sumo jacket and I want you to adjust your depth as need be notice I’m only going about halfway to where coach Kozak is going I’m going all the way down nice and deep either way we’re dropping that weight in our hips so you should have your feet flat as you’re dropping down you don’t want to be up on your toes keeping good balance get all about sitting back with that weight in your legs it’s working we’re right there with you try Brett by hurry up we’re feeling it make sure to pull down on those elbows too and engage those back muscles not much longer guys let’s go push it come on almost there almost there and five four three two one and break excellent we’re hitting our upper body with the next one feet are shoulder-width apart hands start at our chin we’re doing a high-speed punch out so going right to left right the left bring those hands back to the chin after every punch we’re pointing with those thumbs on this one and making sure to engage our abs and our core we’re twisting side to side just getting a little twist making sure it’s not all upper body in those abs involved and you’re just punching out as fast as you can wooh channel your inner Mike Tyson here it is whoever your favorite boxer let that stress out right here whatever it is it’s been stressing you out give it the business let’s go up not much longer tribe here we go in five four three two one break all right back to the lower body we’re starting in a staggered stance I’m gonna do a scissor jump I’m dropping that back knee to a 90 coming up and switching legs and doing the more modified version of just a fast switch jump this one’s definitely a little more impact but they’re both difficult oh and they’re both gonna get your heart rate up we got hard and harder here that’s right making sure to use that opposite side arm yep works in conjunction with the legs try our best to keep those elbows bent at a 90 degree angle if you’re doing the switch jumps just say it nice and light on the balls of your feet which it up you’re doing my version try not to bounce that back knee off the ground not much longer guys here we go and three two one and break all right get those legs break we’re moving to the floor game back into that high plank position I’m up on my hands and I’m down on my knees here we’re gonna do a high plank walk out walking out keeping her abs tight and when you reach as far as you can walk back into that high plank so making sure to breathe keeping our core nice and engaged this was gonna work your ass shoulders chest all have to work together on this one and you can test yourself getting down as far as you can if that’s about here that’s alright if you can get out too flat that’s great to just make this move to your own you do not hold your breath such an important note when you get down here in this plank position it’s easy to forget to breathe but you will pay for it if you do forget about how much guys here we go in five four three two one and break boom up on our feet let’s give those legs ago again start your feet shoulder width apart little bend in the knees let’s swing those arms back and then on the way up we’re gonna jump I’m doing a one leg jump on the way up and I’m gonna do a two leg skier jump here it’s on my version I’m coming down with two legs but I’m jumping up with the one either way we have a slight bend in those knees do that feel your hips hinge weight back in the hips then explode up and do a jump whew if you’re doing the one leg version alternate your right hand and left leg keep it moving that’s right you got it you got it come on not much longer here guys here we go in five four three two one and break excellent to the floor we go for the next one so we’re gonna work your shoulders your back and your core flying down in a prone position with your arms and legs out straight we’re into a Pilates swimming alternating right and left arm up and down and if you notice on my swimmer here I am leaning my legs down and just moving my arms while bringing my chest off the floor now it doesn’t look like much but this one will catch up to you fast and again remembering to breathe through this entire movement do not hold your breath that’s it keep that back contracted and working core stays tight try to keep your head in line with your spine the best you can mm-hmm thumbs are up just keep swimming you got it how much longer guys not much longer in five four three two one and break up on your feet for the next one lower body move next I’m moving to a lateral shuffle I’m going side to side to weight back in my hips and notice I have my weight back at my hips as well but I am in a wider stance hot feet she’s doing the wide Hoffy hot feet hot feet and I’m keeping my feet nice and wide not crossing over clicking my heels and depending on how much space you have access to you can choose which move is right for you the wan do the lateral shuffle you don’t have as much space you can do it a little bit tighter the either way we’re sitting back that weight in her hips keep it know it’s hot be going let’s go keep it up a straight Rob what did you call me for what’s your why focus on it that’s right you gotta keep moving keep moving don’t stop come on we’re yeah in five four three two one break all right we’re headed to the floor for the next one moving on to an ab exercise doing a lying bicycle laser out straight hands are on your head going opposite elbow to knee I’m keeping my feet up in between repetitions and I’m actually bringing my feet back down to the ground in between repetitions Claudia’s getting a little bit of a break in between where I’m able to keep constant you know my ABS Oh a break I don’t know about that maybe a break is it closer maybe a break is a stronger these bicycles are rough again we got hard and harder here come on it won’t be easy but it will be worth it tries right bring your shoulder blade up off the ground reach over to that opposite knee toward doing your best to get there but do not hold your breath definitely not you breathing keep moving you got this come on almost there almost there guys you have five more seconds come on and five four three two one break all right we’re turning over now into a push-up position again I’m doing this one from on my feet again I’m doing this one from my knees we’re gonna go full range of motion push up and up why raise with that thumb up push up arm out straight why raise that thumb up alternating between your right and left arm on that why raise keeping your back tight abs are nice and straight right here come on you don’t want your butt way up in the air on this one ideally coming down into those elbows reach about a 90 degree angle is it getting that full range of motion on your push-up and if you start on your feet you need to transition to your knees feel free to do so guys not much longer on this one come on any strong go almost there one four three two one break excellent throw up on their feet for the next one we’re gonna move into an agility move I’m doing a low lateral Juke where I’m just replacing this middle foot and I am doing a lateral Juke side-to-side again replacing the middle foot but I’m not going quite as low as coach Kozak is I’m keeping my weight and my hips almost into a deep squat position and just side to side and I’m keeping my way to my hips as well but I’m just exploding back to the other side so it’s hot feet hot feet come on keep that energy up a sweet driver what brought you here today to begin with what is it stay focused on it trying to lose weight get in better shape just kick butt at life whatever it is keep it at the front of your mind right here five more seconds and five push it push it three two one break standing up tall we’re moving into a twisting elbow hands are together and this one weights back in your hips pivoting side-to-side twisting those elbows striking with those elbows and rotating at our core and I’m taking a little bit of a break right here in the middle we’re twisting on to the next side just as a small modification of Coach Kozak’s and making sure that you’re actually pivoting with those feet at the same time breathe and don’t hold your breath like a compound move hitting everything your shoulders your legs your abs all getting involved in this water oh it’s not much longer on this one and five four three two one break all right we’re finishing off with the tough one gonna burn out that lower body yep I’m moving into a Power Move knee tuck bringing those knees up landing softly with my weight my hips and I am doing jump squats again using all the power and my quads my hips my legs into the air and if this one is too much for you or you get to the point where you can’t jump anymore spring into air squats either way keep moving finish it off guys let’s go try we’re yeah everything you got right here don’t you come here for put it all out there let’s go let’s go whoa and five four three two one zero hi hi you made it Katia Oh couple deep breath ah legs moving into a cool-down and the purpose of this cooldown is to help you bring your heart rate down catch your breath along with gaining some extra mobility and flexibility we’re gonna start with an upright external rotation for our shoulders and our chest good posture shoulders are back bring those elbows up to a 90 degree we’re gonna bring the hands back keeping the elbows up and then bring them forward just go through that dynamic stretch getting a nice full range of motion and at the back every time try to stretch your hands just a little further back then you had them last time your shoulders got a lot of work today nice alright on this last one they’re gonna pull back and then we’re gonna hold just a static stretch keep pulling those hands back again stretching the shoulders chest upper back just keep nice big deep breaths here focus on bringing that heart rate down slowly let’s do this one four five four three two one zero whoo shake em loose goodness all right let’s move on over to a wall a chair or a couch for the next one we’re doing a wall calf stretch so with your body weight on that wall put one foot back one forward now we’re gonna take that back leg and drive that heel to the floor as we lean forward try your best to keep that heel glued to the ground feel that stretch in your calf all those footwork drills and jumping me did today really did a number on those calves it’s important that we focus on a little bit of recovery work here for them even your feet especially if you’re a lady and you’re in heels all the time I’m ready to feel all those plyo moves and my feet that’s true we’ve got to focus on the recovery too that’s right alright let’s switch sides in three two one zero come on up go ahead and switch and if wider your stances on this one the harder it’ll be or the more stretch you’ll feel and the closer you are the easier it will be so find that money spot where you feel the perfect amount of stretch and all these static stretches were aiming to get to about eighty five ninety percent of what you’re capable of we want to feel good stretch but we’re not looking to feel major pain again nice big control deep breaths four five four three two one zero come on up nice all right moving to the floor for the next one thing we’re gonna stretch out that posterior chain there hamstrings glutes lower back we’re just going to do a seated reach so with your feet together knees down we’re gonna reach as far as you can with your head down if that’s all the way to your toes great if you’re only right here that’s okay too just a static stretch reach them as far as you can and keep breathing try your best to lower that heart rate throughout this cool down take a moment to be proud of what you accomplished today this was a hard workout you made it that’s it and you made it through working out were easy everybody be fit but you know that’s not the case that’s what makes you so special for showing up today and putting in the work let’s hold this for five four three two one zero come on up slowly next we’re gonna stretch out those quadriceps and do a sprinter stretch couple different variations on this one for you go and take one leg pull it back easy this version is just to put it out to the side here with a slight lean back you could also tuck it under more and lean back or you can tuck it all the way under and lie down now you decide which variation is right for you in here you know it’s a tough workout your quads are probably pretty tired right now but again you find the version that works for you and your current fitness and flexibility level that’s right again we’re looking for 85 to 90 percent of what you’re capable of like Coach Kozak said but we don’t want to take it to a point where we’re feeling any pain nice big deep controlled breaths here no matter what it comes with the rest of your day you can be proud that you cross this one off your list you feel accomplished another workout in the books just that much closer to your goals we’re switching sides in five four three two one zero that’s it switch it up opposite leg now last stretch feeling good whoo how you feeling Claudia feel great me too you won’t accomplish that’s it how do we feel hey we feel the same way when we get these done cuz those workouts just hang over our heads or like oh right I know we got to do it we know what’s good for us that’s it we’re not any different than you we all struggle we’re not superhuman nope I mean they call it a workout for a reason it is work right but that we understand the only thing standing in between us and our goals is that work that needs to be put in you know wishing forward isn’t gonna get us anywhere you know dreams don’t work unless you do it right there with your house fit try holding it for five four three two one zero and that’s it whoo come on up nice and slow or you can just hang or just stay down on the ground my god we always have to get up so you know okay thank you so much for working out with us today please support our mission of keeping these great workouts free by donating at our patreon page you can also download our app pick up one of our t-shirts or my book stay fit for life if you enjoyed this workout routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia yeah we will see you at your next workout