workout

30 Minute No Equipment HIIT Cardio Workout


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190-380

30 min

Bodyweight

Advanced, Intermediate

No equipment? No problem! Here's a HIIT Cardio workout designed to get you burning maximum calories in minimum time. This routine is performed Tabata style, so that means you'll be performing 4 rounds of each exercise. That's 20 seconds of work followed by 10 seconds of rest for each round. Let's burn it out!

Warm Up
Shoulder Rolls
Dynamic Chest Opener
Inchworm
Kneeling Hamstring Stretch to Rotation 

Squat + High Knee Clap /  ¼ Squat
Push Up, Row, Row / from Knees
Kickstand Skier Swing Hops / Skier Swing Hops
Overhead Punches
Frogger Mountain Climber / Step
Halo Slam
Skater Jumps / Steps
Overhead Jump Kicks / No Jump
Bear Plank One Arm Fly / from Knees
Scissor Jumps / Reverse Lunges

Cool Down
Wrist Fist Flexion / Extension
Seated Hip Hinge to Reach
Kneeling Hip Flexor Stretch
Thread the Needle

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