Day 18: 30 Min HARDCORE HIIT Workout [No Equipment] // 6WS1

 


WORKOUT DETAILS ⏱️ Duration: 30 minute workout 🏋️ Equipment: A workout mat ⏱️ Intervals: 30 seconds work, 15 seconds rest between exercises The exercises for this hardcore HIIT workout are: 0:20 Alternating Lateral Squat + Squat Jump 1:05 3 Point Lunge Right 1:50 3 Point Lunge Left 2:35 Walk Out Push Up 3:20 Half Burpee 4:05 Cross Mountain Climbers 4:50 Alternating Plank Toe Taps 5:35 Superman Hold 6:20 Wide Push Ups 7:05 Plank Hops 7:50 Plank T-Rotations 8:35 Flutter Kicks 9:20 Leg Drops – Alternating Single + Double Leg 10:05 Reverse Crunch + Hip Lift 10:50 Starfish Crunch 11:35 Spiderman Crunch Push Ups 12:20 Plank Up Downs 13:05 Lateral Squat Walk to Jump 13:50 Air Squats 15:35 Kneel to Squat 15:20 Diamond Push Ups 16:05 Plank Jack + Push Up 16:50 Shoulder Taps 17:35 Alt Plank Reaches 18:20 Blast Off Push Ups 19:05 Oblique V-Ups Right 19:50 Side Plank Dips Left 20:35 Dolphin Plank 21:20 Oblique V-Ups Left 22:05 Side Plank Dips Right 22:50 Frog Extensions 23:35 Lateral Lunge to Knee Drive Right 24:20 Front to Back Lunge Right 25:05 Lateral Lunge to Knee Drive Left 25:50 Front to Back Lunge Left 26:35 Bicycle Crunches 27:20 Toe Touches 28:05 3 Point Crunch Kicks 28:50 Extended Leg Abductions 29:35 Arm Extended Crunches Finisher 30:20 Push Ups (as many reps as possible) 31:05 Half Burpee Tuck Jumps




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