Intermediate Difficulty with Advanced Modifications provided
Get your heart rate up and burn calories fast with this HIIT Tabata Cardio Workout. There’s no equipment required for this routine, but you may want to use a mat for comfort depending on what surface you’re working out on. The hiit workout uses a tabata format of 4 rounds of 20 seconds work followed by 10 seconds rest.
Warm Up Faux Jump Rope / Run in Place Arm Swing + Knee Raise Multi-Planar Lunge
HIIT Tabata Cardio
Wide High Knees / March Skydiver Pullbacks / Down in Between Lateral Lunge Hops / Lateral Juke Bear Plank Side Steps / High Plank Wall Sit Leg Extensions / Wall Sit March Wide to Narrow Push Ups / from Knees Hip Up + Sit Up / Crunch
Cool Down Vinyasa Flow Cat Cow Child’s Pose
hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a body weight hit workout this cardio routine is going to be performed Tabata style so that means we’re gonna do four back-to-back rounds of each exercise that’s 20 seconds of work followed by 10 seconds of rest while we will be providing easier modifications for today’s workout this is not a beginner rig no it is not if you are indeed a true beginner go ahead and click the link right up top and that will send you over to one of our beginner workouts there’s no equipment required for today’s routine but depending on the surface you’re working out on you may want to Matt all right if you’re ready to go let’s get started let’s go [Music] let’s begin with a warm-up I’m gonna start with a faux jump rope and I’m gonna start with a run in place but also moving my wrist as if I was using a jump rope we’re both gonna stay alight and on the balls of our feet making nice light ground contacts so throughout the course of today’s workout you’re gonna choose which variation is right for you I’ll be performing the standard variations and I will be doing the easier modifications make sure to breathe and stay nice and light on your feet you don’t want big pounding noises we want to be a bouncy ball not a rock also throughout the course of today’s workout we’re not gonna count any repetitions so it’s gonna be up to you to move at a pace that you feel comfortable with and getting as many reps in as you can in a lot of time period purpose of today’s warm-up is to get your heart rate up go ahead and increase that overall core body temperature and we’re gonna get a little mobility working at the same time go ahead and breathe let’s hit this one for just 10 more seconds again this is just the warmup that’s right we got plenty of work coming up let’s do this 1 4 5 4 3 2 1 and 0 next we’re gonna move into an arm raise plus near a so at the same time bring alternating knees up swing those arms down and swing those arms up palms are facing in at the same time that knee comes up go and bring both arms up overhead it’s a great one also for your shoulder mobility loosen those shoulders up got plenty of upper body included in today’s workout this is gonna help you get through it that knee up nice and high trying your best to get your arms all the way overhead good again moving at a pace that you feel comfortable with whatever that is whether it’s much faster than us right now or much slower again we’re going to encourage you to make this workout your own throughout the course of the whole workout do this one for just ten more seconds keep it moving use this warm-up as a time to get your mind what right and to focus on what brought you here today to begin with what are your goals and what is it that’s motivating you on four three two one zero all right we’re gonna move to the floor for the next one we’re gonna get into a high plank position or a push-up position we’re gonna take your right foot step it up by your right hand we’re gonna do a multi-planar lunge and wrap around bring your right arm up into a why race and then wrap it around look at that hand as it comes back and back down to the floor again why raise and then as you wrap that arm around once you look at that arm as it comes all the way back and then back to the floor moving at your own pace nice and controlled go ahead and go through that sequence this is a great one for some thoracic spine mobility shoulder mobility your hips are getting loosened up on this one accomplishing a lot with just one move good all the way through this entire sequence continue on this side for five four three two one zero okay step your right leg back left leg up forward and let’s repeat now on the opposite side y rays and then wrap that arm back as you look at your hand back to the ground and repeat all the way through this sequence again using this time to focus on what brought you here today to begin with something made you click on that on this video and start this workout today it’s gonna be important that you keep that at the front of your mind throughout the whole workout breathe let’s do this one four five four three two one and zero all done alright everybody that is the end of the warm-up no we’re not done we’re just getting started official workout time to get into it so again for each exercise we’re gonna do four rounds 20 seconds of work followed by 10 seconds of rest and that 10 second rest time is gonna go by what it is alright first move today is gonna either be a tiny wide March or a high me run in place you decide which variation is right for you either way get those knees out to the side you’re in a nice wide stance uh-huh here we are 20 seconds as many reps as you can and 5 4 3 2 1 It’s Showtime folks let’s do it I like to have my hands out to the side cuz it just kind of keeps me honest and make sure that I get my knees all the way up is it normal already filled it on the first one almost there almost three two one break oh yeah this is a brutal one to start with yeah I mean I’m not doing what you’re doing but I can still feel it oh we’re gonna feel this one for sure here we go three two one let’s go number two let’s go guys come on get that energy up it’s all about that positivity today she’s got a positive mindset from beginning to end come on keep it up keep it up knees out nice and wide alright you got five seconds almost there three two one break ah oh two down two to go I play this ones getting those legs kicked it right from the start my glutes shoot all right three two one let’s go let’s do it guys come on halfway done with this one those legs start to burn gotta remember it’s all mental it’s all in your head come on keep it going knees up nice and high alright and three two one break alright three down one to go my god alright we started off with the killer today alright here we go last one in three two one let’s go let’s do it what you got your last 20 seconds come on and then you won’t see this one again come on finish strong on this one guys come on keep it going keep it going here we go almost there and three two one and break oh we all right that felt good we’re gonna move to the floor for the next one we’re gonna get into a prone position their arms on in front of us we’re gonna do a skydiver pullback so I’m gonna bring my legs up off the ground and my upper body off the ground I’m gonna pull back on my elbows now Claudia’s gonna do the same move but she’s gonna recover gonna rest in between reps all right here we are and three two one let’s get it going again I’m just keeping my feet up throughout the whole move as well as my upper body pulling back on those elbows every repetition squeeze that back this one doesn’t look like much but it will kick your butt fast all right in three two one and break excellent whoa this one’s working your entire posterior chain yep all the way up and down all right coach you better hurry up you gotten to one let’s go oh man those brakes go by so fast yes they do hold back on those elbows every repetition squeeze in your back muscles you got it squeeze those glutes to keep your legs up you got it one wrap into the next in three two one and break all right well do down two to go you got it guys you got it you better get up like I said from beginning to end two one begin all right right back into it come on let’s go don’t forget to breathe remember in to hold your breath yeah be an easy one to forget to breathe the man that would be here mistake pull back on those elbows every time three two one and break all right here we are one more three down one to go you got a couple of deep breaths that’s how he really got time for and two one let’s go last one right here there it is grind it out last set of this one one wrap into the next no giving up you’re a fighter let’s see it right here come on three squeeze those back muscles I never have you guys have you have three two one and break all right we’re going back to the legs let’s stand up for the next one I’m gonna perform a lateral lunge hop and I’m doing lateral Juke so I’m going side to side and I want to touch the ground in between each performing a lateral lunge one leg straight where Claudia’s just gonna say more upright she’s gonna replace our placing one Center foot all right here we are and three two one let’s hit it remember you decide which variation is right for you either way we’re skipping back side to side stay nice and light on those feet yeah do my variation get down nice and low and touch the ground with that inside three two one and break buoys day nice and quiet on those feet I said you’re a bouncy ball not a rack to mean you’re putting your energy back into the ground all right here we go in three two one let’s go oh here we go put it all out there this one’s working that entire lower body and your calves hamstrings glutes and quads all getting hit on this one and if anytime you start with the harder one and you need to move to the easier feel free to do so one break all right that’s two down way to go shake those legs ooh I’m gonna lactic acid moving here we are next same three two one and begin side to side dan stand nice and light getting as many reps in as you can hop in side to side channel that inner bouncy ball not a rock good right three two one break three down one to go all right here guys stay tough right to the end this is it we’re right here with you let’s go to one last one right here all right come on finish this one strong can you get you gotta keep breathing make sure not to hold your breath keep it up keep it up fast feet three almost there hang three two one and break it nice or moving to the floor for the next one I’m gonna get into a bear plank position so it’s basically on all fours and then I come up off of my knees where Claudia’s gonna get into a high plank position now we’re gonna go side to side steps you decide which variation is right for you but either way we’re moving here in three two one and zero kick that leg out keeping your core tight abs stay engaged throughout back stays nice and straight I’ve stay engaged but remembering to breathe through this movement yes do not hold your breath be a major mistake two one and break excellent man did not take long for me to get my sweat going today no warm in the gym today but we’re right there guys right with you here we go in three two one let’s go back at it let’s hit it one down three to go as many reps as you can keep that core tight abs stay engaged so yes you literally are contracting and flexing those ABS throughout the whole move and three two one and break all right that’s two down two to go again focus on what brought you here today to begin with what is it will motivate you all right guys it starting in two one let’s go third round right here let’s hit it how many can you get right here keep that core engaged keep a slight bend in your elbows on this one don’t want your arms locked out core stays tight come on let’s go let’s go let’s go keep breathing keep moving keep fighting three two one and break that’s it three down wonder go you got these guys fighting to the end on this one fast feet fast feet yeah we are going to one begin last one let’s go what do you got guys put it all out there come on focus on what brought you here today to begin with it’s gonna be the same thing that gets you through to the end staying mentally tough all day let’s go almost there almost there new one and freak excellent job alright we’re standing up we need to make our way on over to a wall for the next one we’re gonna do a wall sit variation we’re gonna get down on the wall flat back up against the wall knees are at a 90 I’m gonna do a one leg leg extension alternating bring a one leg up at a time and I’m gonna be doing a march where Claudia is doing a March we’re gonna burn those legs out here we are all ready let’s get on that wall starting in three two one and begin I’m extending it that knee kicking that leg out nice and straight and I have my core nice and tight and I’m bringing my knees up as best as I can here it’s okay if you don’t have as much range of motion as I do but just do the best that you can if you get to a point where you can’t do either just a three to one break ah this one really gets that lactic acid burning then the legs gotta remember you’re tougher and then that burn right back to the wall beginning in two one let’s go it’s ten second breaks are gonna go by too fast anytime that laughing acid starts to kick in you just got to remember that’s just the energy and the fuel source that your muscles use and so you don’t really have to listen to that burn or that nerve responses to one and brake whoo just cuz it’s screaming at you you don’t have any left you’re halfway lying to you you’re tougher than that burn right next to the wall in two one begin come on guys button through that burn right here one wrap into the nest think about how good you’re gonna feel when this workout is all said and done think of the consequences if you stop this workout and never worked out again come on it’s not something you want keep them moving keep moving to one break whoo three down one to go we’re burning we’re hurting right with you thousands many movies at home doing the same workout feeling that guy’s in two one here we go this is the last round you are not alone we’re all hurting together let’s go ahead straight try pushing through together right here with you that’s right right there rep by Rep every rep give you just that much closer to your goals almost there push through come on fight till en and three two one break whoo no more of those whoa we’re gonna burn out your upper body man let’s go to the ground next we’re gonna do a narrow to wide push up I’m gonna do it up on my feet Claude he’s gonna do it down underneath wide stance push up step in step in narrow push up step out step out wide push up back and forth between the two for 20 seconds here we are come on let’s get it going in five four three two one lower your body till both elbows get to about a 90 degree angle and then come back up the narrow push up push your triceps a little bit more that wide push up hits your chest a little bit more you decide you wanna do it on your feet or on your knees three two one great and if any of these you want to start on your feet you have to move your knees or alternate right there’s no shame in there no maybe just work out your own back in three two one let’s go guys whatever you do don’t quit don’t stop moving don’t give up and don’t hit that pause button just keep moving let’s go we’re fighting here with you rep by Rep everything you want is at the top of that staircase and every repetition get you one step closer three come on sue one great aah oh my god aah two to go that was only two three caught easily isn’t the demonstration come on go why push up step in step in narrow come on guys you got if I can only do three in twenty seconds that’s okay yeah so more than one that’s okay do what you can come on let’s go in three two one and right yeah we only have one more your goal for today is to exceed your own expectations not to compete with us not to keep Pete with anybody else look in the mirror that’s your competition two one let’s go one last one make it count everybody you versus you rep by Rep grind it out what you got right here make it count guys make it count almost there almost there fighting to the end and three two one and break five excellent job okay we’re turning over to our backs for the next one we’re gonna do a little combo move we’re gonna go hip up driving off your heel squeezing your glutes up at the top return your glutes back to the ground now I’m gonna do a full sit-up all the way up yeah way down crunch hey Claudia’s just gonna do a crunch getting her shoulder blades off the ground you decide which variation is right for you but here we are let’s work that core in three two one zero hip up squeeze those glutes and then either sit up or crunch back and forth between the two on that hip up you’re driving off those heels squeezing your glutes up at the top then you decide which ab variation is right for you two three two one break all right that’s one down three to go really working the core on this one as well as their glue back to it in to one let’s go guys the hypocrite risking your glutes as well as your lower back as well really just focusing on squeezing and contracting those glutes on now getting as many as you can’t one wrap into the next in three two one great excellent job that’s two down two to go stay in it guys all about that mental toughness here all right in three two one here we go again let’s go keep it up remember those who believe they can and those who believe they can’t are both usually right which one are you today you decide it’s only up to you gotta push yourself cuz no results can do it for you one freak accident three down just one to go guys come on stay tough stay tough all right beginning again in three two one let’s hit it let’s go no breaks one wrap right into the next don’t hit that pause button don’t give up just keep moving you got this all day every day you got it yeah five more seconds nothing can stop you four three two one and right zero alright we’re gonna move into a light cool-down purpose of the cooldown is to allow your heart rate to come down slowly and get some extra mobility and flexibility work in at the same time yeah so we’re gonna need you move on over to a wall or a post we’re gonna do a bent arm shoulder and chest stretch so we’re gonna open up that chest and shoulder put your lower arm flat up against the wall go ahead and bring your shoulders close to the wall as you can and then let’s turn away from the wall and as you do you’ll feel that chest and stretch start to open up definitely feel the stretch there and depending on your fitness level you may not be able to stretch quite as much as we are so we or you might be a do more we just encourage you to again make it your own anytime we’re doing a static stretching exercise going to take it to between 85 to 90 percent of what you capable of you want to feel good stretch but you don’t want to have pain let’s switch sides in three two one zero all right opposite side now again that lower arm flat on the ground hey I’m sorry on the wall get your shoulder nice and close to that wall and then turn away from it you want to keep that elbow bent at a 90 degree angle again going to a point where you feel a good stretch but not so bad we’re actually feeling pain just hold and breathe it’s a good time to workout to just take a second here to be proud of what you’ve achieved so far today working out where easy everybody be fit but they’re not no matter how slow you were moving today you’re still lapping everybody was sitting on the couch holding in this one four three two one and zero we’re gonna move to the floor for the next sequence and stretch out your lower body nice and slow coming on down get those legs out straight in front of you I want you to sit up with good posture first we’re gonna do is going to be to emphasize the hamstring so then place your hands on your hips we’re gonna bend over keeping our back straight from the hips as a hinge so you might not get that far it works really emphasizing the hamstrings on this one keep your legs straight don’t allow your knees to come up we’re not necessarily focus on bringing the toes back at this point but just keeping that good posture with your shoulders back head in line with your spine and then bending over using those hips as a hinge really get a good hamstring stretch and we’re just holding on this one excellent and remembering to breathe don’t hold your breath four five four three two one zero go ahead and sit up all right for the next we’re gonna focus more on your back and your lower back so we’re gonna do from the same position we’re gonna do a reach stretch this time you can allow your chin and head to reach and chin to tuck into your chest I want you to reach as far as you can we don’t want you to pull back on your toes at this point just reach as far as you can again now it’s totally okay if your back is bending and rounding just reaching as far as you can whatever that looks like again might be more or less than us no big deal that’s right if all you can do is grab your ankles a little bit yeah or knees fine that yep or your needs whatever it may be just hold hold hold for five four three two one and zero coming on up all right last one we’re going to focus on those calves so very similar but this time I want you to pull back on your toes again I want you to reach but this time without tucking your chin reach for those toes if you can you can grab them and pull back on them but if not it’s okay just to reach and at the same time pull back in the balls of the feet so here either heat somewhere in here or you’re go ahead and grab onto them and manually you can pull them back if you’d like to but we really focus on keeping those legs straight don’t allow your knees to come up on this one pulling back on those toes getting those calves great stretch almost there good job guys it was so nice big deep breaths here four five four three two one and zero all right it’s going turn over with one last one we’re gonna move into a yoga move we’re gonna do a Cobra loosen up our abdominal muscles our core as well as our quads and hip flexors now with my in a prone position I’m gonna press up I’m gonna look back bring my chin up keeping my feet flat on the ground and I’m actually just doing it from my forearms so you decide which variation is right for you but I’m still looking up into the sky you know maybe somewhere in between the two is right over you again just make it right for you fill that big stretch in your abs and again just that time to work out to be proud of what you’ve achieved no matter what else you do or don’t do for the rest of the day you got your workout in and that’s something to be proud of come back tomorrow or the next day whenever it is that you’re scheduled to do it and do it again and every time you’re gonna get just that much better that much stronger that much more confident and just builds success doesn’t happen overnight just just the accumulation of that day-in and day-out effort four five four three two one zero all right come on up nice and slow everyone make sure you don’t pass out that’s right good job good job thank you to you out there has Fit tribe thank you for working out with this today if you enjoyed this workout and you’ve been working out with us for a while we ask that you please go check out our patreon page or you can find out more about how you can support our mission of keeping these great workouts free and if you enjoyed this workout 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 Hospit make sure to go out has fit comm where we have hundreds of free workouts just like this one as well as our complete free fitness programs that’s right and if you are on Facebook Instagram Twitter or snapchat come find has fit we’re there and we want to connect with you again thank you so much for giving us the privilege of exercising with you today yep I’m Coach Kozak and I’m Claudia and we will see you at your next workout