Intermediate Difficulty with Beginner Modifications provided
intermediate workout
This HIIT home workout will get your heart rate up, burn calories, and improve strength all at the same time. It’s a great workout for both men and women and there’s no equipment required. Let’s go!

HIIT Home Workout

Side Shuffle
Chataranga Push Up / from Knees
One Leg Deadlifts / One Leg Down Two Up
Dolphin Push Up / from Knees
Star Jump / Squat Jump
Arm Haulers / Feet on Ground
High Plank Knee Tucks or Tuck Jumps / High Plank Step Ups
Walkout + Knee to Elbow / Walkout

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a hit workout with that weight this is a great routine for both men and women of a beginner all the way through advanced fitness level I’m going to be doing the intermediate through Advanced exercises and follow along with me for all of the beginner modifications now I am going to be using a mat for my knees for comfort but it’s not required if you’d like to do a quick five-minute warm-up you can tap up top otherwise let’s get right into this thing we’re starting with out there a side shuffle or a lateral Juke I’m gonna put my weight in my hips and I’m going to use the whole size of this room the shuffle side to side where Claudia is just replacing that middle foot with her other foot hopping side to side either way I want you to keep your weight back in your hip hey guys if this lateral Juke is still a little too hard for you no worries all you need to do is just do a side shuffle and get your arms involved now we’re not going to count any reps today it’s really just about getting as many reps in as you can in the allotted time period so really encourage you to make this workout your own and to get as many reps in as you can and working at your own pace making sure to breathe throughout weight back in those hips guys let’s go free hot feet stand nice and light on your feet you want to be clunking around all heavy good keep it up not much longer let’s go five four three two one zero all right we’re going to the ground for the next one I’m going to be from up on my feet Claudia’s going to go down onto her knees we’re going to do a combination dive-bomb down hips are up in the air elbow stand to chaturanga pushup so look back hips are back bring those elbows in and she’s dive down and then press up good this is definitely a tough one no shame and being down on your knees for this one she that modification that’s right for you guys so if you let stretch in your back as you do the dye bomber good breathe and I know it’s hard to do try to focus on keeping those elbows in as you press up and as you dive down oh good work in that upper body now woken up when taken up right here nice there it is guys work through it let’s go ten more seconds on this one I know it’s a tough one fight through fight through it let’s go come on you got it let’s go five four three two one and zero nice we’re on our feet we’re going to the lower body next we’re going to do one leg deadlift I’m going to go up and down on one leg where quality is going to go down on one leg and then she’s going to go up on two so you’re going to break it your hips sit back and then either both legs up or one leg up good posture head and chest is up good and don’t let your one knee collapse in yeah very important to try not to let it do this this whole thing here press it out keep that hip nice and open sit back with those tips using your hips as a hinge and sitting down you see I’m using my opposite side arm for balance feel free to do so but also keep a nice focal point with your eyes find something to look at that’ll really help you stay balanced nice work whew keeping it up is a great unilateral strength exercise you got it baby balance I know guitars gonna get harder as I legs get more tired alright we’re not perfect we’re just all here working together let’s go five four three two one zero all right to the back to the ground we’re going to golf and push up dolphin push up got it Claudia’s on her knees I’m up top we’re both starting on our forms like a plank position but I want you to bring your arms underneath you a little more than you normally would hips go back in the air look back and then stretch all the way forward looking back to that stretch and then forward again you decide if you want to be on your knees or up top either way this one’s great for your core back shoulders a little chest all getting hit on this one nice work back and forth making sure to breathe on this one very easy to hold your breath II do not even realize what you’re doing on it good work at a pace you feel comfortable with nice work guys keep it up pull it all out there rep by Rep what you got let’s go almost there that’s still five four three two one and zero nice up on our feet for the next one we’re going to either a star jump or a squat or squat jump I’m sitting down weights back on our hips I’m explode up jump and star and guys it’s a squat jump is still too intense for you or high impact just straight up regular squat is good again make this workout your own today choose a modification that you feel comfortable with come back repeat this workout and you get a little bit better every single time that’s what it’s all about no matter which variation you’re doing make sure you get that weight back in your hips on every rep sitting back good let’s go five four three two one zero nice alright so going to the ground for the next one we’re going to lie down in a prone position on our front arms want in front of us legs behind us I’m going to put both my feet and my hands up or Claudia’s only picking our arms up we’re going to swim using our thumbs down press up and then swim with their arms bringing our arms to our side good a circular swim forward remembering to breathe well I both my feet and my upper chest off the ground make a little harder I just have my chest up yes I which variation is right for you who that’s gonna work quick making sure to breed I not to come down to rest don’t bring your upper body down those arms up no cheating don’t allow those arms to make contact with the ground so you gotta keep going guys keep fighting through I know it’s burning you got to push past that burn you’re stronger than that burning good let’s go ten more seconds on this one you got it fight through let’s go five four three two one zero nice whoo going into a high plank position I’m going high plank knee tucks jump bringing my knees in jumping out and I am doing hide playing step ups and I’m actually going to alternate which leg I bring up next so left leg up left back and then right leg up where I’m bringing them both up jumping up at the same time we decide which one of these variations is right for you keep a slight bend in your elbows good and make that back nice and straight you don’t want your butt up in the air and you don’t want it sinking either try best to use nice light little steps you want to be pounding gonna keep it up keep it up you got it stay focused remember what brought you here today what’s your goal what are you working on think about it right here why are you here today what made you start this workout come on well made you start this workout that’s what’s going to help you finish this workout hold on to it good let’s go five four three two one we’re up on our feet next we have a forward and back hop one leg for me two leg for Claudia being nice and light on the balls of your feet little bend in that knee forward and back we have a line that you’re hopping over good breathe stay nice and light little bend in that knee you got it you’re doing one leg you can switch otherwise keep going good good good keep it going keeping that heart rate up we’re feeling good guys now we know it’s working right here putting in the work to get to that goal if you want to achieve it this is how it’s done right here put in that work sweat equity that’s it whew I like that come on keep it up guys let’s go five four three two one we’re into a walkout next I’m gonna do walk out with a twist walking out a little bending my knees welcome forward and I get out here I’m going elbow the knee and I’m just coming right back up guys you bring it right back up nice and tall all the way up so I’m throwing a little extra core move here bringing that knee out to the side on both sides and up to my elbow now you might need to do a bend and your knees first before you can do the walkout that’s perfectly okay but I want you to try to test that flexibility try to bend them as least amount as possible so you can get the added benefits of mobility and some flexibility on this one oh so feel free to get that nice stretch in the back of the leg on the way up and on the way down good keep it up guys doing great this is what it is all about right here that middle the workout and we want to quit when you want to give up but then you remember you’re stronger than that you’re better than that prove it right here prove it right through not hitting that pause button but instead you’re fighting to the very end Rhett by rats go out and get it right here nice guy it’s nice let’s go ten more seconds on this one I know it’s tough keep fighting you got it go five four three two one zero nice thank you so much for working out with us today if you like this workout you’ve been working out those for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page where you can learn more about how you can support our mission of keeping these great workouts free and if you enjoyed working out with us today please go ahead and like this video and don’t forget to subscribe to our YouTube channel that way you are notified every time hasit drops a new workout make sure to check out has fit comm for hundreds of additional free workouts free meal plans and our free complete fitness programs also don’t forget to Like us on whatever your favorite social media network is whether it’s Facebook snapchat Twitter Instagram we’re there and we want to connect with you again thank you so much for working out with us today it’s been our pleasure I’m coach Cosette and I’m Claudia and we will see you at your next workout


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