Day 13: 30 Min INTENSE HIIT CARDIO WORKOUT | No Repeat, No Equipment // 6WS1


WORKOUT DETAILS ⏱️ Duration: 30 minute workout 🏋️ Equipment: A non-slip workout mat ⏱️ Intervals: Perform each exercise for 45 secs without any rest between exercises. Let's get that heart rate up and burn some calories! The exercises for this HIIT Cardio workout are: 0:20 Jump Rope 1:05 Butt Kicks 1:50 Walk Out to Push Up 2:35 Air Squats 3:20 Reverse Lunge to Knee Drive R 4:05 Reverse Lunge to Knee Drive L 4:50 Plank to Alt Foot Tap 5:35 Blast Off Push Ups 6:20 Mountain Climbers 7:05 Up Downs 7:50 Bicycles 8:35 Starfish Crunches 9:20 Reverse Plank + Alt Knee Drives 10:05 Lateral Lunge to Knee Drive R 10:50 Lateral Lunge to Knee Drive L 11:35 Jumping Jacks 12:20 Alternating Standing Kicks 13:05 3X Squat + Jump 13:50 Elbow Plank T Rotations 14:35 Plank Jacks 15:20 Half Burpee Push Up 16:05 Full Sit Ups 16:50 Flutters 17:35 Extension to Tuck 18:20 Kneel to Squat 19:05 Front to Back Lunge R 19:50 Front to Back Lunge L 20:35 Cross Mountain Climbers 21:20 Heel Taps 22:05 Reverse Crunches 22:50 Swimmers 23:35 Superman + Push Up 24:20 Bird Dogs 25:05 Shoulder Taps 25:50 Pivot Punches 26:35 Skater Lunges 27:20 Standing Cross Crunches (elbow to knee) alternating 28:05 Lunge, Squat, Lunge 28:50 Burpees 29:35 Spot Sprint



 

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