Indoor, Outdoor & Kids' Trampolines

10 Minute Cardio Workout : HIIT Home Workout without Equipment for Fat Loss & Strength Training


hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is 10 Minute Cardio Workout HIIT Home Workout without Equipment for Fat Loss & Strength Training this
workout doesn’t require any equipment whatsoever but you may want a mat for
comfort I’m going to be doing the intermediate through Advanced exercises
and follow along with me for those easier modifications if you haven’t
warmed up yet you go and click the link up top and they’ll send you over to our
quick five minute cardio warmup all right if you’re ready and I let’s get
right into it we’re going to start actually on the ground in a high plank
position cloudy give me a high plank I’m gonna
mean a bear high plank so my knees are bent elbows are bent now we’re going to
go side to side I’m going to do a side to side lateral mountain climber Claudia
is going to step side to side you decide which one of these variations is right
for you either way I want you to keep your back straight core nice and tight
and be sure to breathe now we’re not going to count any repetitions today
it’s really just about moving at a pace that you feel comfortable with and that
aligns with your goals breathe side to side core stays tight you got it good
keep it up good side to side hot feet hot feet good breathe keep it going keep
it going you got it warming up with a hard one here to start
let’s go five four three two one zero nice we’re up on our feet arms are going
to overhead Claudia is going to do a stationary lunge and I’m going to do a
duck walk so I’m staying down here with my weight back in my hips and I’m
walking forward and back Claudia is stepping forward dropping that lead to a
90 degree angle dropping into that lunge position and we’re both keeping our arms
overhead gonna burn those shoulders out quick
good you got it breathe let’s go guys it can be important throughout the
course of this workout you just focus on what brought you here today because it’s
going to be the thing that gets you through it
let’s go 5 4 3 2 1 we’re going back to the ground I’m going to get into a bear
plane Claudia is in that high plank we’re going to go reach through and fly
opposite arms core stays nice and straight tight reach through and then
pull back with your back muscles we’re doing the bear plank knees are at a 90
doing the high plank legs are straight good reaching through core is working
legs are working shoulders are working I’m going to get a lot done in a short
period of time today max efficiency yes ma’am good one into the next you got it
keep that pace up look in the mirror that is your competition trying to get
better every time you come back and do this one let’s go hold it for five four
three two one and zero we’re up on our feet hands are on our hips we’re going
to do a curtsy lunge and I’m going to go right into a squat where Claudia is just
going to alternate right and left side curtsies so my curtsey you’re stepping
behind dropping that back knee to a 90-degree angle this one’s a great one
for the glute oh yeah also good for balance three one right into the next
if you’re having trouble keeping balance find a focal point for your eyes
something to focus on and it’ll help you keep balance those whit put your weight
back in your hips stay flat don’t come up on your toes good one into the next
row legs are feeling it guys we’re feeling it – trust us just after those
lunges oh yeah you got it one into the neck let’s go ten more seconds on this
one good and five four three – one night so the ground would go
upper-body time we’re going to go a lateral crossover push-up walk either
from the knees or from up top so you’re stepping over walking push-up
step over walk push-up one into the next you decide if you want to be up on your
feet or on your knees we encourage you to make this work out your own today
good one into the next you got it guys day time stay tough you are not
imagining things this is a tough routine today but you’re
tougher getting through it rep by Rep right here let’s go go then that work to
accomplish your goal breathe let’s go five four three two one zero nine all
right up onto our feet for the next one we’re going to do lateral hops so that’s
either side to side on one leg or on to either way keep a slight bend in that
knee making quick light ground contacts good again choose which one of these is
right for you today side to side good band light on the
balls of those feet throughout the hand battlin jumping over that imaginary line
that’s it I’m measuring line the carpet on the floor wherever you’re at and
switch it you doing one leg good and jump in side to side those hips involve
so I decide you got it come on spin nice and light and agile get that heart rate
up real quick with this one good you gotta keep it moving guys they’re
doing great keep it up think about what you came here for whatever that may be
focus on it pushing yourself and nobody else is
going to do it for you right here let’s go five four three two one zero going
into a low squat position whichever one you’re doing is still down low so from
here I’m going to do a jump that to a bear plank and jump forward arms go up
and I stay down Claudia is doing the step back and then
arms come up you decide which one of these is right for you today but by the
way means are one of them are easy you find the house real quick just hard and
harder isn’t that right Claudia uh yeah sister you stay down on a low plank
position well you know this one not only is going to work your leg muscular
strength and endurance with also going to work your mobility as well staying
down in this position keeping your feet flat while you’re down here good posture
as you bring those arms up overhead Oh hitting everything on this one oh my
goodness it is alright come on let’s go ten more seconds right through that burn
guy right there burning with you playing through five four three two one zero
Oh to the ground get to stay down here we’re going to Pilates swimming so down
in a prone position I’m going to stay up off the ground Claudia is going to come
up and down so basically opposite arm and Leigh are going to swim the three
use those glutes opposite arm opposite leg working together
right Buie you got it come on keep it up this one works your core glutes
hamstrings rear delts I mean it’s really hitting a lot of different muscle groups
on this one doesn’t look like much can you do it for a few minutes
few seconds actually you start to feel it quickly good I’m feeling this one in
my lower back and lower back true try to emphasize the glutes that you’re really
feeling it nothing wrong with going in the lower back but one try he’ll have
the glutes help out nice present me straight coach
yes ma’am come let’s go so five more seconds on this one four three two one
zero up on our feet for the next one I’m
going knee choppers into okay stagger stance sorry throw a watermelon over
your knee bring that knee up and I’m going to go into a reverse lunge I’m
just doing the reverse shot guy cool here we go I got up a little too quick
jump out on me drop down the Bulls needs to get out nine years you’re in guard or
just step back can you decide which one’s right for you
either way bring that knee up and crunch down like say he’s gonna water not
breaking a watermelon over that knee good we’re going to switch in five four
three two one switch it up whoo feeling good guy feeling good
burn so good you say it put a smile on your face you’ll start to believe it
amazing how your body works that way gotta send those positive signals down
on yourself you can do it and it will be done those who think they can and those
who think big hands are often both right let’s go come on breathe you got it one
of the next keep it going guys that was left
five four three two one to the ground oh hi plank position Claudius Rooney
we’re going opposite arm and leg working together coming straight up put that leg
straight keep your arms straight try to keep your core nice and parallel to the
ground good for my knees I’m just extending my arms right in front of me
yeah I’m sorry yes and Claudia is only doing upper body core stays tight you
got it working through it right through that burn either way focused on being
balanced and stable and remembering the breech of this movement guys do not hold
your breath it just makes it so much harder I keep a slight bend in your
elbows we’ll have your arms locked out so ten seconds almost there right
through it and five four three two one zero good thank you so much for working
out with us today if you like this workout you’ve been working out with
those for a while and you’re starting to see some results we’d encourage you to
please go check out our patreon page where you can learn more about how you
can support our mission of keeping these great workouts free and if you enjoyed
working out with us today please go ahead and like this video and don’t
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and we want to connect with you again thank you so much for working out with
us today it’s been our pleasure I’m coach Kozak and I’m Claudia and we will
see you at your next workout

Reader Comments

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  2. coach i have a question I did one of your workouts and my legs can't handle it they start shaking and give up so I couldn't finish the workout this has been happening since I Started working out again I stopped for about 2 months what should I do ?

  3. Is it bad to switch your workouts days? Like if I workout once every three days, then I switch to once every 2 days, is it bad?

  4. Hey coach you should try some parkour because ur fit and look flexible you don't have to do flips but basic stuff like vaults are pretty dang hard just check out some stuff on my insta it's parkour.parkour and if it looks like I do any exercises wrong I. Their just tell me I always want to learn and ps I live in sa

  5. Hey Coach and Claudia! I love your workouts, but I am confused. I thought HIIT workouts were supposed to alternate between high intensity and low intensity/rest? This seems pretty intense throughout the entire workout. Of course, I AM a bit of a beginner….. Love y'all <3

  6. loving this workout! 1st day today and will try to do this 3 to 4 times a week. will let you know how i fare. xxx

  7. Pick this one I said, It's only 10 mins I said, it would be easy I said……..UM i was WRONG! Great workout, this is brutal for 10 mins!

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