Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout

The Patreon pledgers got to choose this one and we gave them what they asked for! A killer hiit workout that will test Coach’s ability (and yours!) to keep down his lunch. No equipment needed for this one. Get after it!

HIIT Workout No Equipment

Complete 2 rounds of 50 seconds of each exercise:
Knee Chop + Reverse Lunge / Knee Chop
High Plank + Flying Wing / from Knees
High Knee Typewriter / Hot Feet Typewriters
Push Up + Superman Reach / from Knees (no back ext)
Tricep Popups / Tricep Popups from Knees
One Leg Hops / Faux Jump Rope
Reverse Lunge + Knee Raise Twist / Reverse Lunge + Twist
Push Up Hover / Push Up Hover from Knees
Posterior Swing + Jump (with clasped hands) / Posterior Swing
Low Squat + Jump Back + Overhead / Step back

this week’s a special week because the patreon pleasures got to decide what we’re doing so let me show you the little pull look at the winner killer hit I want to see Coach K almost puke well be careful what you ask for here we go hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a home workout without equipment this is a great routine for beginners all the way through advanced trainees because we’re going to be providing modifications along the way Claudia is going to handle those there’s no equipment required for this workout today but you may want to mat for some comfort totally up to you we’re going to get right into this thing today total body workout burning a bunch of calories are you ready are you ready I’m ready this is get it on okay we’re going to start with a knee top so we’re gonna start with our feet staggered reaching up we’re going to bring our knee up and crunch down at the same time so I’m going to add a little variation where I drop down into a reverse lunge so I’m dropping that back knee down until both my knees are at a 90 degree angle and I’m just going to do the regular neat job try to bring that knee up as high as you can it’s okay if you don’t if you aren’t able to bring it up as high as me no worries do the best you can and switch opposite side now we’re not going to count any repetitions today so it’s really just going to be about getting as many reps in as you can in a lot of time period good crunching down every time bringing that knee up and pulling your upper body into it nice work keep it up let’s go getting it going right from the start with this one no breaks today we’re just gonna charge on through to the end come on let’s go in five four three two one all right we’re going to the ground and get some upper bodies from core going get my mat out here high plank position or point from your knees and I’m going to go reach through and fly alternating side left to right reaching through underneath your arm pulling back with your back reach through and fly keep that core tight back nice and straight if you have to can get your feet a little bit wider than shoulder width just to add some balance on this one just be sure to draw that belly button up towards your spine you got it Merrill and breathe any time you get into one of these high plank positions becomes much easier to hold your breath and forget about breathing don’t forget about it it’s crucial good one end of the next you got it left right working your core upper back even getting a little a little legs in there keep it going almost there let’s go five more seconds on this one and three two one zero and we’re up now we’re going to do a typewriter so we’re going side to side I’m gonna go high knee typewriter Claudia it’s going to go fast feet you decide basically the higher you get those knees up the harder it is I want you to use your arms to that arm swing going good there we go I’m just using little chaps for my hot seat here hot feet side to side it’s okay if you don’t have it ace as we do okay can be nice and tight P to the right and to the left good keep it going no come on don’t slow down this one’s gonna get your heart rate up in a hurry you gotta keep grinding through burning those legs out let’s go almost there five four three two one to the ground we’re doing a push up variation again I’m going high plank buddy’s going from her knees we’re gonna go push up on the way down full dead stop reach out with your back and back up so you’re reaching up overhead push up plus Superman we’re claudius staying on our knees and then go into that dead stop you feel this one in your back and in your shoulders on that Superman reach good make sure to bring your abs and your core up with you and don’t let it sink on the way up it was really easy to do this hill and let your butt stay down right cheater cheater look bring it with don’t cheat you only cheat yourself come on let’s go nice why I think the variation from the knees really cool for that totally agree not much left can’t run it out five four three two one all right gotta keep attacking that chest and your triceps we’re staying down here we’re doing tricep pop out so Claudia again it’s from the knees I’m up top we’re gonna get your hands out in front of you just a little bit out of your body drop your knee or so your elbow straight down and pop up it’s all triceps keep those elbows in and pack up guys I’m going to show you another variation even if from the knees is still too hard for you we just want you to back up a little bit maybe Troy you’re more with your shoulders right underneath are your hands are any of your shoulders and just do it this way and your hips are up higher hips are higher and it just really just decreases the resistance correct you’re still going to feel it by all means not working it’s just not as maybe intense as if you’re here not much left on this one guys let’s go finish strong finish strong and five four three two one man is it triger burnout nice okay back up on your feet for the next one I’m moving into a hop I’m gonna do a one leg hop body’s gonna be good though whoa jumper oh yeah rope exactly so seeing light on the ball of the foot little bend in your knee or knees try your best not to allow your heel to make contact with the ground just night and on the balls of your feet seeing nice and light light if you have you tell we’re on the same page if you have neighbors underneath you I don’t want them to hear you good you got it come on stay go keep it going stay in light switch if you’re on just one foot otherwise continue it’s a way to really think about these is like you’re putting energy back into the ground right so you’re not pounding but instead you’re hopping back up like a bouncy ball not a rock good stay light stay light read you got it let’s go ten more seconds almost there how many hops can you get and three two one okay nice moving on we’re going a reverse lunge and twist stepping back twist your opposite side I’m going to bring my knee up where Claudia is just going to stand straight up I want you to drop that back knee so it’s on a 90 degree angle keep your posture shoulders back twisting anywhere between 45 to 90 degrees depending on your flexibility get those ABS involved and then twist back into your knee good you got it we’re switch legs halfway through oh and focus your eyes on something guys yes it helps don’t uh lose your balance like me switch yeah finding a focal point for your eyes really helps you to stay balanced spice up to look at keep your eyes focused on it and with a lot of exercise guys you really have to concentrate know what it is it you’re doing Costra every rep stay focused every single moment is a big mind and muscle connection just focus you got it keep breathing don’t pay attention to those legs ours are burning too but we’re fighting through it let’s go four five four three two-one-zero all right give her legs a break we’re going to the ground yes going into a push-up hover position so either from your knees or up top we’re going to drop down into our chest is about three to six inches from the ground elbows are bent at a 90 and you’re just gonna hold yes this is as terrible as it looks keep your core tight do not hold your breath breathe this is that point in time in the workout where it becomes more mental than physical where’s your head at how bad do you want it prove it right here put it all out there breathe good you got it stay tight stay tight let’s go ten more seconds that’s it stick with me stick with us let’s go almost there and five four three two one up Oh down for the legs let’s go posterior swing feel your little wider than shoulder width toes are out but back swing hips forward I’m gonna jump up at the top but back but forward hike your arms between your legs keep just a little bend in your knees as you throw and swing those arms back behind you you’re doing the jump land nice and soft with your weight in your hips and you remember this is not a squat just break at the hips so you’re gonna feel a little stretch in the hamstring back there yeah folding over at the hips using your hips as a hinge you got it come on fighting through squeeze those glutes at the top squeeze them squeezing almost there keep moving move with us let’s go five four three two one zero we’re getting into a low squat position ISO low squat I’m gonna jump back Claudia’s gonna step back and then arms go straight up overhead so hands on the ground will be Bamie feet forward extend legs are feeling it that’s okay that’s how we know it’s working you decide if the step back or the jump back is more appropriate for you but you not break keep fighting with us guys keep fighting push through think about that goal think about what it is that brought you here today and fight through it you got it you got it and five four three two one nice work okay just a few quick seconds to catch your breath you got some water now is the time to grab it so 20-second rest in total few deep breaths you feel good you want to keep going you can jump rope in place just to keep moving let’s go only five more seconds we’re getting back into that knee chop exercise feet are staggered here we go and three two one pull that knee up and then you’re either dropping into that reverse lunge or you’re just going to right into the next repetition the second round you’re a little more familiar with all the movements so you should expect a little more out of yourself push it just a little harder we’re not going to have that down time trying to figure out the move so get right into it come on let’s go keep that core nice and tight always just draw in that belly button that’s a good rule of thumb three two one switching sides now let’s go right into it no down time you got it you’re going to get out of this workout what you put into it you got to push yourself because nobody else can do it for you let’s go definitely another nice little total body move here hi sticking with it definitely listen in your shoulders just by reaching over your head exactly I know if I’m feeling more of my shoulders in my legs five four three two one to the ground high plank position we’re going to reach through and fly try your best keep those shoulders Square to the ground so you don’t want to twist but instead pull back out with that elbow like you have a string attached to your elbow pull back good get core tight and don’t forget to breathe breathe breathe you got it doing great so far I’m probably going to be several moments coming up that hasn’t happened already or you want to pause that video don’t do it don’t do it to yourself keep fighting through even if you got to switch to the modified version that’s okay just keep moving even if you have to slow down don’t stop let’s go come back repeat this workout and get a little bit better every single time good almost there and five four three two one we’re up and we have typewriters I’m going high knees Claudia’s just going hot feet one side to the next get those arms working with you shoulders stay square let’s get it going come on breathe halfway on this one let’s go guys come on kick it up a notch almost there five four three two one all right to the ground we’re up into a high plank we’re going into the push-up plus Superman reach you decide if you’re from your knees or if you’re up top on your feet core tight yeah don’t forget to bring your abs with you when you press up don’t leave them behind good I love getting down in these plank variation exercises because it’s a great way to work your abs without ever getting on your back to do a crunch yeah it’s a super efficient super efficient being a lot done in a short period of time that’s right nice you got it keep driving guys don’t give up don’t slow down one into the next your machine you got it that’s right we can’t push pause so you can’t push why no the only fair come on we’re in this together let’s go five four three two one all right moving into the tricep pop-ups woo back stay down here not getting up darn it claudia was hoping haha we’re going dropping down under those elbows and back up again you got to switch to this one that’s okay if you got to drop those knees bring the butt up a little bit do what you got to do no shame in that game no hack I wish I could do it see what triceps are probably one of my weakest muscles so you know when everybody has a weakness yeah just a matter not avoiding that weakness but instead focusing on it maybe even doing double what that weakness is to bring it up so that’s what we’re doing right here keep those elbows in and pop back up you got it breathe let’s go ten seconds that’s it last ten seconds stick with it goodness five four three two one nice okay back up on her feet moving into hops so we’re standing light remember on the balls of those feet Oh jump ropes give your upper body a little minute to recover from those back to backs and now we’re gonna tackle a staying light yes quick hops let’s pick up the speed on this one a little faster than last round we’re trying to keep that heel elevated off the ground that’s all below the foot contact light touches let’s go come on switch it up opposite side if you’re doing one on one at a time who tell a lot of breath hope you guys are enjoying this as much as we are keep fighting and keep pushing you’re almost there let’s go fight with us remember thousands of you maybe millions in the same workout all feeling that same burn don’t give up let’s go have a try let’s go come on five four three two one we’re going reverse lunge and twist and you decide if you bring that knee up or if you let it stay down really good engage that core on the twist engorge we don’t wanna do that I know that’s what happens when you look a little tired you start losing your form I know I know I can stuff up again concentrate find a focal point here we go I got it I got it back see I’m not perfect either it’s just about giving perfect effort no need a perfect outcome you’ve got to keep working keep showing up and it’ll happen for you and your workouts and in life just keep grinding everybody keep grinding let’s go you got it let’s go five four three two one sweat inside right into it let’s go haha we’re feeling it we’re all feeling it my legs mylanta mylanta whoo I got a pal here we go cheese I’m slippin in my own sweat – that’s not helping good job drop that back knee to a 90 don’t bounce it off the ground if you want you can touch the ground but don’t bounce off the ground good little tap just a little tap out almost there five four one zero all right push up hover oh yeah popping up bring those elbows you are 90 and you hold your happy babies and we’re breathing don’t stop breathing everybody push through step back straight butt up keep fighting this is it right here this is a fight you versus you it’s all in your head don’t you dare give up come on you’re better than that you’re better than giving up come on you’re a fighter not a quitter pushing through pushing through ten seconds almost there almost there in five four three two one zero up on our feet how seriously do your swings you got a feet a little wider either jumping or just swinging one is too swinging and squeezing the glutes at the top bring those hips back hips board arms are just along for the ride no squatting here guys on the hips hamstrings and glutes a little lower back let’s just take a moment to recognize coach Kozak what an awesome motivational speech you just gave me do those pushup hovers just doing whatever we can to get us all through this workout guys no but who else do you know that can be such a good job at doing good beautiful things at one time couldn’t do it without you guys haha didn’t do without you let’s go come on almost there five four three two one light last one let’s go low position either hopping back or stepping back forward arms up here it is guys it’s that point in the workout where everybody wants to quit you’re not alone you’re not imagining how terrible this is this work beyond it too but when times get tough you want to be the type of person that keeps moving keeps pushing forward or the type of person who stops come on it’s all on your head guys it’s on your head don’t give up come on you gotta you got almost there let’s go ten seconds that’s it fighting through right to the end almost there and five four three two one hah nice job man good job out there guys good job out there whoo you thought I’d kick my rear end if you enjoyed this workout and you’ve been working out with us for a while starting to see results please consider donating at our patreon page who where you can support us and our mission to keep this great content free for everybody around the globe working out with people everywhere also don’t forget to give this video a big thumbs up subscribe to our YouTube channel so that you can never miss a new workout from us check out has fit calm free workouts meal plans complete fitness programs all there for you that’s right and find us on social media whichever one is your favorite we’re there like our Facebook fan page follow us on snapchat we just want to meet you guys we want to know who you are reach out and connect yes hi I’m gonna go get some water thank you thank you for working out with us today giving us the pleasure to train you I’m coach Kozak and I’m Claudia and we will see you at your next workout

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