30 Minute HIIT Home Cardio Workout with no Equipment

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a body weight cardio workout there’s no equipment required for this routine but for a little extra added resistance you may want to add a couple of water bottles or light hand weights follow me for the standard moves and follow me for the easier modifications all right let’s get going let’s go [Music] all right we’re getting started with our warmup first we’re gonna do a posterior swing to calf raise let’s go so get those feet little wider than shoulder width apart slight bend in the knees both hands together drive your hips back slight bend the knees as we throw those arms between our legs and then come all the way up and calf raise up onto the balls of our feet go ahead and repeat keep that back straight on this one it’s all about that hip hinge in your posterior chain so we have that slight bend in the knees and then you’re driving your hips back as you bend over keep your back straight core tight on this one great active stretch for that posterior chain lower back hamstrings and glutes making sure to breathe on this one and again this is just the warm-up so we’re moving at a warm-up pace there will be plenty of time coming up to burn it out right now we just want to increase that overall body temperature and get your muscles warmed up let’s do this one four five four three two one and zero all right shake it out we’re gonna move to the floor into a high plank position moving into a multi-planar lunch they look good and come on up on the balls of your feet and your hands we’re gonna step your right foot up by your right hand the best you can go and take that right hand reach it through rotate and then come back reach up and look at that hand so rotating through every time and then looking up there’s a great mobility drill for your thoracic spine getting some hip flexors some quad some core shoulder a lot of different muscles getting warmed up on this one reaching through every time making sure you’re getting that rotation at your core and breathe let’s go to continue this one four five four three two one zero alright go ahead and step back with your right foot and then step up with your left foot same thing just going on the opposite side now right into it keep your back straight core nice and tight on this one nice controlled movements and we are breathing it’s a good time here in the warm-up to start focusing on what brought you here today to begin with we’re gonna hold on to that goal throughout today’s workout that’s gonna be the main motivator and driver that gets you through here we are four five four three two one zero and come back up onto your feet last one on the warm up here is a little combo move we’re gonna do a march in place and at the same time we’re gonna do an upright external rotation so those elbows are at a 90 degree angle and we’re rotating pulling back on those hands ideally we’re getting those knees up the eyes up until it about parallel to the ground doing the best you can on this one it’s a great one to warm up those shoulders and rotator cuffs before we get into it here excellent keep breathing keep moving getting that heart rate up just a little bit here not getting too crazy though we just want to emphasize today that you make this workout your own we’re not going to count any repetitions so it’s just about getting as many reps in as you can and a lot of time period and five four three two one zero excellent shake those arms loose let’s go Claudia’s ready to go I hope you are too all right we’re gonna get started with a one two three four gonna get that heart rate up quickly so this one’s pretty simple we’re just stepping forward one two stepping back three four we want you to pretend like you have a line or a crack and you’re just stepping over it and stepping back every time going as fast as you can hot feet hot feet light touches on the balls of the feet keeping those knees bent hot feet hot feet and again just making this your own going as fast as you can come on everything you got right here it’s a quick 30 second set go go go go go go come on I can shoot a breed stand light on those balls of the feet five four three two one and break okay so we’re gonna pick up our light dumbbells or cloudy’s get our water bottles for this next one you decide that’s right for you feed your shoulder width apart we’re gonna pull back on the elbows and now we’re gonna get into a seesaw row alternate that right and left on as soon as you get into position just begin pull back on those elbows back stays straight head is in line with your spine keeping your core nice and tight and just move keep pulling come on they power big power today’s workout isn’t about using a lot of weight it’s about speed and power come on in five four three two one break all right awesome keeping the weights for the next one feet are gonna be in a staggered stance one leg back one arm up that same arm of the leg that’s back we’re gonna pull down elbow to knee crunching those ABS on every rep that’s right we’re gonna do 30 seconds each side pull down squeeze those ABS reach up high making sure to step back every time keep a slight Bend and that lead leg me you want to have that leg locked out then again we’re just getting as many as we can keep it pumping if you need to adjust your weight and use more or use less and feel free to do so at any time and five four three two one switch side all right same move opposite side now right into it come on everything you get out right here these moves are really just about you and your ability to push yourself and your intensity if you want to ease your way through it that’s up to you but with this move it’s all about pushing yourself getting as many in as you can let’s go come on right there with you right burnin with you here we go keep a movement hands for tribe were yet we’re yeah come on nice and light on the ball your feet on that touch bag four three two one break alright hand weights are down for the next one moving into a footwork drill we’re gonna do a Juke move one foot stays in the center and we’re gonna replace that foot as we hop side to side weight back in your hips slight bend in those knees I’m going channel your inner football soccer basketball insert your favorite sport player and we’re just going side to side right here nice and quick light on those feet and again you making this workout your own by the intensity that you’re keeping it’s only a 30-second set everything you got right here put it all out there every set and five four three two one zero okay we’re going to need our hand weights for the next one I’m gonna do a switch jump cloudy’s gonna do a slightly lower impact move call the step-back I’m saying lighting on the balls my feet and hopping and switching these legs oh and I’m doing a step-back motion and I’m using the exact same arm and just bringing it right back up the opposite arm and leg working together elbows are bent at a 90 degree angle it’s a total body move keep it going again pick whichever version is best for you and work at your own pace and if you gotta split it maybe do half the time of one version half on the other that’s alright to really just encourage you to make this routine your own alright here we go in five four three two one break excellent alright we’re gonna burn out those shoulders and axe go ahead and get with your feet shoulder-width apart using your hand weights bring up the rack position we’re gonna press one arm at a time and a seesaw shoulder press straight up straight down again this is all about speed not about using a lot of weight on this one just getting that heart rate up and moving let’s go come on using good posture keeping a core nice and tight remembering to breathe the movement that’s it keep those little slight bend in your knees along the way good posture you got it come on driving I’m driving I’m driving I’m straight up what do you got right here pushing yourself because nobody else can or will do it for you all right here we go in five four three two one break all right we got a little combo move next it’s your feet shoulder-width apart to start hands are up at your chin where I’m gonna punch plus kick and I’m gonna punch plus me race so bring my knee up to parallel to the ground or as best as you can we’re going opposite arm and leg or working together I’m basically starting with that knee raise where I’m bringing my knee up but then I’m extending and finishing with the kick on that punch we’re extending that arm all the way out and bringing it back to our chin in between every rep keep your core nice and tight it actually really helps you stabilize the movement helps you keep your balance and as you get more familiar with the move you can pick up the pace right come on what you got here it is what all out there again you choose which variations right for you five seconds left not much left four three two one break excellent okay I’m moving right into a faux jump rope so I like it on the balls of our feet performing little circular motions with our wrists just like we’re doing a normal jump problem small tight circles with those wrists in forearms staying light on the balls of our feet ideally we’re not getting any heel contact on this jump rope you need to feel free to do so but working towards keeping those heels up you’re a bouncy ball not a rock that’s to say that’s right you got neighbors underneath you we don’t want to hear you returning that energy back into the ground not just being big five four three two one break all right keep those hand weights are going to the upper body move via shoulder-width apart bend over 45-degree angle when perform a bent-over swing those palms down arms are straight swinging at the shoulder bringing those arms up until they’re parallel to our bodies all the way up all the way down head stays in line with your spine slight bend in the knees weights back in your hips so that means you probably are gonna feel your legs a little bit on this one – that’s right fast arms get them going come on yeah what about that weight it’s about that speed what you got right here proving it to yourself about 10 seconds left guys let’s go push it you got it almost there almost there almost there in five four three two one and break all right hand weights are down I’m moving into a traditional skater and I’m gonna move into a more low-impact skater so I’m a she actually jumping side to side and I’m actually moving from side to side and I bring my leg backwards behind me I’m hopping laterally landing on the ball of my foot and then heading right in that opposite direction just go at your own pace come on guys what do you got right here pick up that pace has me tried what brought you here today we’ll be working on it you’re about halfway through guys here we go think about it why are you here come on come on come on come on everything you got speed speed speed and five four three two one break excellent we’re moving to the floor for the next one no weights required I’m getting to a high plank position off of my feet and I’m getting on a high plank position to my knees we’re gonna walk side to side I’m walking with both my feet and my hands and I’m actually just doing a plank side to side but both of us are being sure to keep our back straight or nice and tight head is in line with our spine a slight bend in those elbows ABS stay tight the whole time right keep your core nice and tight the entire breathe it’s very easy to hold your breath and forget about breathing when you’re up in these plank positions so really make a focus just stay breathing throughout you got it you got it keep pushing guys keep pushing and five four three two one zero all right we’re up on our feet for the next one you are gonna need your hand weights we’re moving into a nordic skier so we’re gonna be in a staggered stance one leg back we’re gonna have that same side arm up opposite arm back and straight we’re gonna bring one knee up as we alternate performing a front arm raise get that core tight back stays straight and feel that push-pull happening with your arms and with that knee as you drive it on up work at your own pace we’re gonna do 30 seconds for each side this is a great total body movement it’s also a great standing ABS exercise really hitting that core without moving to the floor breathe that knee nice and up get a nice contraction in five and crunch four three two one switch sides alright same move opposite side now whoo right into it no breasts come on you got it everything you got right here guys let’s go has to try to put it all out there it’s not about being perfect but showing up putting in the work and getting a little bit better every workout that’s right being consistent that’s it trust in the process in five four three two one break alright hand weights are down for the next one moving into an opposite knee to elbow feet are shoulder-width apart hands are on her head bring that opposite knee to your elbow and a crunch now you might not be able to get your knee all the way up to touch your elbow and that’s alright that’s right we just encourage you to do your best do the best thing you can guys you might be moving in half our pace or double our pace either one is totally cool as long as you’re pushing yourself whew remember no matter what you’re still in lap and everybody on the couch come on let’s go pull it out there guys hot feet hot feet come on breathe remember what brought you here today what is it in five four three two one break all right we’re gonna need those hand weights for the next one we’re gonna do a high punch out close run in place so hot feet slight bend in those knees return those hands on your chin and then punch up nice and high gonna burn those shoulders out on this one whoo come on moving those feet – keep it going keep it going let’s go guys how fast can you go that’s it and if you need to you can set those hand weights down but just keep moving come on what do you got what do you got move it up keep it up don’t stop in five four three two one and break all right hand our hand weights are down for the next one Peter shoulders apart I’m gonna throw my weight back on my hips bending at my knees and then I’m gonna jump and reach and I am doing a squat so Claudia is more low-impact move they’re both gonna burn out there are lower body on this one that’s right you decide which one is appropriate for you either way first bend at those hips and then bend it to me like you’re sitting down in a seat that’s right they power everything you got pull it all out there there you go guys pushing up in five four three two one and break excellent alright guys this is your 20 second break if you need to get a towel get a drink of water now is the time to do it regroup because we’re getting right back into round 2 that’s it what are we starting with we’re gonna start again with the one-two-three-four movement keeping those feet hot and light fast beats that’s right so here we go in five four three two one you know what time it is and now that you’re a little more familiar with all these movements having done them all once we expect those transitions to be faster just a little smoother that’s right come on let’s go challenge yourself pick up the pace that’s it defeating the you who couldn’t do it yesterday just getting a little bit better every day here we go and five four three two one break that’s it go and pick up those hand weights for the next one moving into that seesaw roll it alternating pull then over 45-degree angle get into it that’s it pulling back from those elbows every time I want you to pretend like you got a string attached to your elbow and somebody’s pulling back on it big power come on what do you got what do you got what do you got that’s it come on come on back repeat and this workout every time getting a little bit better getting just a few more reps in come on come on come on come on what you got there it is put it all out there and that’s right keep moving here we go we got five four three two one and break haha excellent ok moving right into that stagger knee to elbow staggered stance one arm back or one leg back one arm up pulling down that same side knee to elbow and crunching those ass remember again we’re doing 30 seconds each side keeping a bend in that the leg of that front keeping a bend in the knee of that front leg who even tell his workouts only kick in for me come on that’s it not about being perfect guys it’s just about putting in the work getting a little bit better I think we forgive you coach for talking through this workout here we go in five four three two one switch sighs okay thank you buddy all right loser sighs right in there come on here whoo I got a pool of sweat developing underneath me must be working I never said this workout was gonna be easy but it will be worth it come on everything you got right here no holding back that’s right no saving give it your all last I’m doing this one today you got five four three two one rate high hand weights down moving into a Juke move so we’re just replacing that metal foot stand nice and light touches let’s go little bend in those knees really absorb that weight and your hips and this one you should be working towards you in a little rhythm going side to side side to side work at your own pace that’s it you might be going faster might be going a little slower but do what you can that’s it just don’t hit that pause video no don’t pause that video just keep it moving let’s go five four three two one and break all right hand weights are up for the next one oh I’m doing switch jump and I’m doing a step back elbows are bent 90-degree angle and we’re going what do you got right here come on this is gonna separate those who really want it and those who just want to talk about it come on remember it’s not about how bad you want it it’s about how hard you’re willing to work for it don’t talk about it be about it that’s it come on put it in right here those who believe they can I knows who believe they can are both right which one are you here it is here we go guys in five four three two one break excellent all right we’re gonna burn those shoulders out next we need both hand weights going right into that seesaw shoulder press pressing straight up alternating arms keeping good posture come on let’s go I know those shoulders are gonna start to catch on fire when they do you just got to remember it’s just that lactic acid burning that’s just that fuel that your muscles use and that these are 30-second rounds you can do anything for 30 seconds that’s right it’s all mental toughness through it guys that’s it it’s all in your head and you only have five four three two one break okay we’re moving right into a punch across front kick or punch plus a knee raise no break like we said now that we know the moves that’s right cutting down on those transition times no break and if you want to do the kick but you can’t quite get your leg up as high as I am that’s okay give it your best that’s right you’re somewhere in between the knee raise and the kick and you’re right here yeah maybe a low kick is appropriate that’s right either way keep it moving that’s it don’t hit that pause button here come on make it through make it through you came here today five on a mission four three two one and break all right moving right into a full jump rope keep those hand weights if you can lighten on the balls of our feet nice jumps just like we’re jumping Rover has a great option when you’re inside you don’t have a jump rope don’t know how to jump rope any of the above it’s a great swap out right here that’s right did that same cardiovascular movement in nice and on the balls of your feet and light light light light no I need big Heavy’s you only had ten seconds left that’s it come on how many jumps can you get there this is it this is it five four three two one break all right bending over 45-degree angle we got bent over arm swings now let’s burn those arms out next pull them back using our lats our shoulders our traps all helping us out to pull those dumbbells straight up keeping your spine nice and neutral in line with your head that’s all about speed how many can you get right here come on push it push it push it that’s it you can do it you can do it it’s all in your head right here and five four three two one break all right set those hand weights down I’m going into a traditional skater and I’m going in the skaters side to side the low impact version you decide what’s right for you but either way we’re moving let’s go let’s go has your tribe where you at right here come on see you urges you all in your own head today come on think about how good you’re gonna feel when this workout is done and you get to cross this puppy off your list that’s right about complete for the day that’s it push it push it push it what do you got right here come on that’s it what are you working on what are your goals think about it you go guys in five four three two one great excellent okay we’re moving to the floor for the next one we’re going into the high plank position moving into those lateral plank walks lateral side to side from your knee whichever version it is you’re doing that’s it if you got to split it up go half and half oh yeah that’s alright too but just keep moving we said don’t hit that pause button come on let’s finish strong think how good you’re gonna feel when we get to the end of this video every rep getting you just that much closer to that goal what is he trying to lose weight get more fit get more muscle whatever it is keep up with your kids your grandkids that’s it stay focused on it and five four three two one break all right we’re up on our feet and we do need the hand weights for the next one moving into that nordic skier so feet are staggered one arm up one arm back then we’re gonna bring up opposite arm and leg at the same time feel that crunch in your abs keep those arms straight as we swing trying your best to get full range of motion on the arms as well who we breathe on this one come on let’s go let’s go let’s go that’s right you’re doing 30 seconds each side and three two one switch switch it up this part of the workout when it starts to get tough it’s just that much more important that you stay hyper focus on your goal your motivator your driver don’t just be floating around in your own head right now but instead be hyper focus on what it is that you want what is it what’s it gonna take to get there think about it right here come on you got it guys you have ten seconds left that’s it that’s it come on push it guys push it what do you got four three two one and break all right hand weights are down whoo okay there’s one opposite knee to elbow hands are on her head opposite elbow comes up twists into that knee again you decide how high you can bring that knee go keep moving this is it we’re nearing the end has to be tried don’t quit right now come over you’ve come this far finish strong not gonna quit when it hurts we’re gonna quit when we’re done finish to the end in five four three two one right hand weights are needed for the next one all right here we go high punch run in place ahh that’s it this one’s gonna burn my shoulders right out that’s okay that’s how I know it’s working we’re right there with you feeling that same burn that you’re feeling come on millions of us at home doing the same workout feeling that same feeling you’re not alone ask for try there you’re not alone come on everything you got right here right here there you go guys only have five four three two one break alright hand weights are down moving into either reach jump or a squat this is it right here finish strong everything you want is at the end of this set don’t give up keep driving keep moving keep those knees out keep working nothing can get in your wedding come on don’t be the one that stops you ten seconds guys Tenzin come on it’s all mental you do this all day you’re lazy tired run with your four three two one break huh that’s it whoo we made it you made it I’m actually sweating today look at that huh and I’m dripping Oh big ol pile sweat in front of me Wow once I catch my breath we’re moving to a cool-down here we’re gonna do a scarecrow plus a toe touch feet are shoulder-width apart are those arms up overhead pull down on those elbows and get sit down go ahead and reach for your toes big stretch come on up with those arms straight slowly slowly sorry I didn’t go that slow and then back down with the elbows just repeat this one moving slowly this again is a cool-down move the work is done you made it be proud that’s Roy we’re proud of you take a second just to be proud of what you’ve achieved so far today even doesn’t matter how the rest of your day goes no matter what you got this one done excellent for that stretching your hamstrings lower back and glutes come on up bring those hips forward and pull down on those elbows if you can’t quite touch your toes just reach down as best as you can or as far as you can that’s it getting a little bit better every time all right last one they will stretch on up slowly and relaxed okay we’re gonna need a wall a counter chair some of them for this next we’re gonna do over a wall calf stretch it’s gonna place your hands on the wall one foot up close to the wall one leg back now that leg that’s back we’re gonna drive that heel to the ground and lean forward so that stretch in that cat you don’t quite feel that stretch go ahead and put that leg back a little further and get more of a stretch you decide how far back it is for you to feel a good stretch any of these static stretches we’re just getting to a point where it’s about 85 90 percent of what you’re capable of let’s switch sides in three two one the opposite side woo left sides tighter oh she’s feeling it over on the left side yep and as we mentioned before totally normal and expected to have one side be a little tighter than the other all depends on your environment and your day-to-day just keep that heel to the ground as you stretch forward big deep breaths four five four three two one zero stand up all right we did a lot of work on those thighs and quads today we did let’s get a little stretch going before we stop we’re gonna do a standing quad stretch one I’m gonna we’re gonna both do it from a standing position but you can also hold on to a wall or a chair if you need to so grab them back on that one foot pulling it to your glute lifting up with that opposite side arm trying your best to keep your knee in and not out and flare it out to the side and we’re just gonna hold that’s the whole thing right there then pulling that heel back to your glute and breathe excellent guys keep it up let’s hold this one for five four three two one zero opposite side right into it come on you know more difficult to balance and your your legs are done from that where yeah there we go whoo I got it and again you see it’s not about being perfect we’re just here putting in the work just like you guys we appreciate your company working out with us today it has fit ride thank you pulling back feel that good stretch in your quadricep just hold like I said if you need to feel free to grab on to something four five four three two one zero oh yeah thank you so much you made it you made it you made it coach thank you for working out with us today you enjoyed this workout and you’ve been working out with us for a while we’d encourage you to please go check out our patreon page where you can find out more of a hike and support our mission of keeping these great workouts free and if you enjoyed this routine today with us 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 make sure to check out has fit calm or riff hundreds of free workouts just like this one our free meal plans and our free complete fitness program and if you are on Facebook Instagram snapchat or Twitter come find a speck connect with us because we want to connect with you again thank you so much for joining us it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout