Intermediate Difficulty with Advanced Modifications provided

No equipment required, just bring your energy! This full-body cardio HIIT workout will help you torch calories, improve endurance, and build strength without using any weights. A chair, bench, or box can be helpful for a few optional moves, but it’s completely up to you. You’ll perform each exercise for 45 seconds, followed by 15 seconds of rest in this no-repeat format. Go all out with Coach Kozak for higher intensity, or follow Claudia for low-impact options. Let’s begin!

Warm up
March + Arm Circles
Standing Cat Cow
Deep Squat + T-Rotation

20 Min Cardio HIIT Workout

Reverse Lunge to Knee Drive / Step Back
Around the World Arm Swing + Squat Pulse
Jack Cross / Modified Step Jack
Low Plank Reach / From Incline
Skaters / Modified Skaters
Standing Woodchopper
Push Up + Reverse Fly / From Incline
90 Degree Squat Jumps / Squat Turns
Front Kick + Curl
Forward Hop + Shuffle Back / March Forward & Shuffle Back
Side Plank Rotation / From Knees or Incline
Low Squat Hooks / ¼ Squat Hooks
Standing Oblique Elbow to Knee
High Knees / Quick Feet

Cool Down
Standing Quad Stretch
Standing Hamstring Stretch
Shoulder Box + Reach

The post 20 Min Cardio HIIT Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

No equipment? No problem! This full-body cardio HIIT workout is designed to help you burn fat, boost endurance, and build strength—all without weights. A chair, bench, or box might be useful for a few optional movements, but they’re not necessary. You’ll complete each exercise for 45 seconds followed by 15 seconds of rest in this no-repeat routine. Follow Coach Kozak for higher intensity options or stick with Claudia for low-impact modifications. Let’s get started!

Warm up
March + Arm Circles
Standing Cat Cow
Deep Squat + T-Rotation

30 Min Cardio HIIT Workout

Reverse Lunge to Knee Drive / Step Back
Around the World Arm Swing + Squat Pulse
Jack Cross / Modified Step Jack
Low Plank Reach / From Incline
Skaters / Modified Skaters
Standing Woodchopper
Push Up + Reverse Fly / From Incline
90 Degree Squat Jumps / Squat Turns
Front Kick + Curl
Forward Hop + Shuffle Back / March Forward & Shuffle Back
Side Plank Rotation / From Knees or Incline
Low Squat Hooks / ¼ Squat Hooks
Standing Oblique Elbow to Knee
High Knees / Quick Feet
Posterior Swings to Overhead / Posterior Swings
Lateral Bear Crawl / Bear Crawl Hold
Butt Kick + Lat Pull Down
Lateral Rotation Chops
Split Lunge Pulse / Split Lunge Hold

Cool Down
Standing Quad Stretch
Standing Hamstring Stretch
Shoulder Box + Reach

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Intermediate Difficulty

Today’s cardio kickboxing workout features authentic combinations and techniques—but no prior experience is needed. Whether you’re brand new or have some background, this routine is designed to challenge and improve your skills each time you revisit it. It’s a great way to burn fat, boost endurance, and build full-body conditioning.

No equipment is required, though you can hold light dumbbells or water bottles if you want to add a bit more intensity.

Round 1:Warm Up
Overhead Squat + Reach x 10
Faux Jump x 30 sec
1, 2, kick, switch kick, 20 knees, 20 punchouts, 1234
Forward/back jumps 30 seconds

Round 2:
3,2
3,2,3
3,2 switch kick
Front kicks x 15 sec right/left
1,2,1,2 fast
Push Up + Knee Raise Knee Raise
Hook punchouts x 20

Round 3:
1,2,1,2 front kick, front kick
Reverse lunges x 30 seconds
3,2, uppercut, uppercut
15 sec round kick right/left
Iso Squat 20 punchouts
Push Up + High Plank Row

Round 4:
1,2,3,4 1,2,1,2
20 knees
Push Up + Arm Raise x 10
1234 switch kick
Squat + Side to side twist x 30 seconds
3,2 uppercut uppercut
1,2,1,2 fast
Squat jumps / Squats
1,2 duck
30 sec running punchouts

Cool Down
V-Sit Reach + Scarecrow
Kneeling Hip Flexor + T-Rotation Stretch

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Intermediate Difficulty

While today’s cardio kickboxing workout utilizes real kickboxing combinations and techniques, there’s no experience required. It’s appropriate both for beginners and those with experience. You’ll improve each time you come back and repeat the routine. This workout will help you to burn fat, improve endurance, and enhance total body conditioning.

You won’t need any equipment for this training, but you may hold onto light weights or water bottles if you’d like to increase the intensity.

Round 1:Warm Up
Overhead Squat + Reach x 10
Faux Jump x 30 sec
1, 2, kick, switch kick, 20 knees, 20 punchouts, 1234
Forward/back jumps 30 seconds

Round 2:
3,2
3,2,3
3,2 switch kick
Front kicks x 15 sec right/left
1,2,1,2 fast
Push Up + Knee Raise Knee Raise
Hook punchouts x 20

Round 3:
1,2,1,2 front kick, front kick
Reverse lunges x 30 seconds
3,2, uppercut, uppercut
15 sec round kick right/left
Iso Squat 20 punchouts
Push Up + High Plank Row

Round 4:
20 knees
Deadstop pushups x 5 (2 mini round with rest)
3, uppercut
1,2, duck
1,2, duck duck
Iso Squat 15 sec punchouts
Hook punchouts x 20
Lateral jumps x 30 sec
1,2,3,4 1,2 1,2

Round 5:
1,1,2
Low Round / High Round Right/Left x 5 each
1234 Duck
20 knees
Squat + Parry x 30 sec
1,2,3 knee
Iso Squat 20 hooks
Iso Push Up Hold x 30 sec
Iso Squat 20 hooks

Round 6:
1,2,3,4 1,2,1,2
20 knees
Push Up + Arm Raise x 10
1234 switch kick
Squat + Side to side twist x 30 seconds
3,2 uppercut uppercut
1,2,1,2 fast
Squat jumps / Squats
1,2 duck
30 sec running punchouts

Cool Down
V-Sit Reach + Scarecrow
Kneeling Hip Flexor + T-Rotation Stretch

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Intermediate Difficulty with Advanced Modifications provided

No weights are needed for today’s cardio HIIT workout. This full body HIIT workout will help you to simultaneously burn fat, improve endurance, and build strength. You may want to use a chair, bench, or box for a few of the movements, but it isn’t required. We’ll be performing 45 seconds of exercise followed by 15 seconds of rest for each movement in this no repeat workout. You can follow along with Coach Kozak for the higher intensity moves and follow Claudia for the low impact modifications. Let’s begin!

Warm up
Straight Leg Kick & Twist
Kneeling T-Rotation + Shoulder Counter
Wrist Extension + Flexion

Cardio HIIT Workout

Curtsy Lunge
Halo Slam
Seal Jacks / Modified
Shoulder Taps / from Incline
Sprinter Skip / No Skip
Rotational Chop
Switch Jumps / Step Backs
Push Up + Toe Taps / from Incline
Lateral Drop / Step Out & Squat
Forward & Back Jumps / 1,2,3,4

Cool Down
Side Lying Quad Stretch
Page Turner
Split V-Sit Reach

The post 20 Min Cardio HIIT Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Your body will provide the resistance today with this cardio HIIT workout. There’s no repeats and no equipment required for this full body workout. You may want to use a chair, bench, or box for a few of the movements, but it isn’t required. We’ll be performing 45 seconds of work followed by 15 seconds of rest for each movement. You can follow along with Coach Kozak for the higher intensity moves and follow Claudia for the low impact modifications. Let’s begin!

Warm up
Straight Leg Kick & Twist
Kneeling T-Rotation + Shoulder Counter
Wrist Extension + Flexion

Cardio HIIT Workout

Curtsy Lunge
Halo Slam
Seal Jacks / Modified
Shoulder Taps / from Incline
Sprinter Skip / No Skip
Rotational Chop
Switch Jumps / Step Backs
Push Up + Toe Taps / from Incline
Lateral Drop / Step Out & Squat
Forward & Back Jumps / 1,2,3,4
T-Rotation / from Incline
Side to Side Punch
Lateral Shuffle
Bear Crawl
Diagonal Chops
Lunge Runner
High Punch
Hot Feet

Cool Down
Side Lying Quad Stretch
Page Turner
Split V-Sit Reach

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Beginner Difficulty with Intermediate Modifications provided

If you’re looking for a low impact workout that will still get your heart rate up and burn fat, this you’ve come to the right place. This cardio HIIT workout for beginners doesn’t have any jumping or repeat movements. While there’s no equipment required, we do recommend some light hand weights to help increase the intensity. We will alternate between 45 seconds of work and 15 seconds of rest. Let’s get to work.

Warm up
Shoulder Box
Good Morning
Step Back + Overhead Reach (two arms)

Cardio HIIT Workout for Beginners

Overhead March in Place
Low Speed Skater / High
Plyo Wall Push Up
Side to Side Punch + Squat / ¼ Squat
Seesaw Row
Side to Side Step
Lunge Back + Curl / Step Back
Modified Jacks / Side Step
Seesaw Arm Pullovers

Cool Down
Standing Quad Stretch / Side Lying Quad Stretch
Wall Angels
Downward Dog / from Wall

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Beginner Difficulty with Intermediate Modifications provided

Today’s full body workout is specifically designed for beginners. You’ll find no jumping and no repeat movements in today’s session. While there’s no equipment required, you’re encouraged to add light dumbbells or water bottles to increase the intensity. This low impact HIIT workout will alternate between 45 seconds of work and 15 seconds of rest. Now let’s get started.

Warm up
Shoulder Box
Good Morning
Step Back + Overhead Reach (two arms)

Low Impact HIIT Workout for Beginners

Overhead March in Place
Low Speed Skater / High
Plyo Wall Push Up
Side to Side Punch + Squat / ¼ Squat
Seesaw Row
Side to Side Step
Lunge Back + Curl / Step Back
Modified Jacks / Side Step
Seesaw Arm Pullovers
Chest Squeeze + Front Kick / Low Kick
Push Jerks
Butt Kicks
Standing Knee Raise + Oblique Crunch
Sumo Touchdown + Reach / Adjust Depth

Cool Down
Standing Quad Stretch / Side Lying Quad Stretch
Wall Angels
Downward Dog / from Wall

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Intermediate Difficulty with Advanced Modifications provided

This full body HIIT routine is sure to provide maximum fitness in minimal time. In just this 20 minute HIIT workout at home you’ll improve your cardio, build lean muscle, and burn fat. It’s divided into one minute intervals with 45 seconds of work followed by 15 seconds of rest. We call this a “no repeat” workout, so we’ll only be doing one round of every movement. You won’t need any weights or equipment as your body will provide all of the resistance you’ll need. Let’s do this!

Warm up
Hamstring Sweep
Quadruped Wrist Rock + Reach Through & Twist
Butt Kick + Chest Opener

20 Minute HIIT Workout at Home

Knee Chops
Slams / No Jumps
Prone Swimmers
Jumping Jacks / Modified
Spider Mountain Climbers / Step
Nordic Skiers Swings
Seated Sprinters
Reverse Lunge to Front Kick / Low Kick
High Plank Rows / from Knees
Switch Jump + Squat / Step Back + Squat
Side to Side Punches
Hot Feet + Up Downs / Squat Downs

Cool Down
Wall Calf Stretch
Wall Angel
Downward Dog
Lying Side Quad Stretch

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Intermediate Difficulty with Advanced Modifications provided

You don’t need fancy equipment to burn calories and get a full body workout. Use this cardio HIIT workout for fat loss, improving cardiovascular performance, and building lean muscle. This routine is performed with one minute intervals divided into 45 seconds of work followed by 15 seconds of rest. You won’t find any repeating in this workout which is perfect if you get bored easily as you’ll never perform the same move twice. There’s no equipment required for this routine and we’ll provide plenty of modifications to help you make it your own. Let’s burn it out!

Warm up
Hamstring Sweep
Quadruped Wrist Rock + Reach Through & Twist
Butt Kick + Chest Opener

Cardio HIIT Workout for Fat Loss

Knee Chops
Slams / No Jumps
Prone Swimmers
Jumping Jacks / Modified
Spider Mountain Climbers / Step
Nordic Skiers Swings
Seated Sprinters
Reverse Lunge to Front Kick / Low Kick
High Plank Rows / from Knees
Switch Jump + Squat / Step Back + Squat
Side to Side Punches
Hot Feet + Up Downs / Squat Downs
Alternating Seesaw Row
Side Shuffles
Walkout Pushup / No Pushup
Curtsy Lunge to Side Lunge / Side Squat
Arm Haulers
A-Skips / No Jump
Dead Bug / Heel Tap
Lateral Bear Crawl
Bodyweight Row
Duck Walk

Cool Down
Wall Calf Stretch
Wall Angel
Downward Dog
Lying Side Quad Stretch

The post 30 Min Cardio HIIT Workout for Fat Loss appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.