workout

20 Min HIIT Cardio and Arms Workout without Equipment


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150-300

20 min

Bodyweight

Advanced, Intermediate

This hiit cardio and arm workout can be done anywhere, anytime. Burn calories while you strengthen and sculpt your biceps and triceps with only a towel and a chair, box, or step. This is a great routine for both men and women.

HIIT Cardio Workout without Equipment
Part1: Complete two round of 50 seconds of each exercise:
Predator Jack (drop down in open squat) / Seal Jack
High Plank Hot Hands / from Knees
One leg Pogo Jumps / Pogo Jumps
Double Crab Kick / Crab Kicks
High Knee + Burpee / Run in place + Mod Burpee
T Rotations / from Knees
Split Squat Jump / Split Switch Jump
Bear Plank Walkout / Bear Plank Step Backs
Speed Bag Forward & Back Run / Speed Bag + Run in place
Knee Tuck / Squat Jump

Arm Workout without Weights
Part 2: Complete 2 Rounds of 30 seconds of each movement:
Standing / Seated Leg Resisted Curl
Manual Triceps ext / from Chair
Hammer Iso Curl / 5 sec Iso Curl 1 sec Rest
Close Grip Push Up / from Knees
Reverse Towel Curl + Pull Out
Chair Dips / Bent Knee

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