Indoor, Outdoor & Kids' Trampolines

10 Minute Workout : Cardio HIIT Home Workout without Equipment for Fat Loss – Full Body Exercises


hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is 10 Minute Workout Cardio HIIT Home Workout without Equipment for Fat Loss Full Body Exercises this is a
great routine for both men and women of a beginner all the way through advanced
fitness level I’m going to be doing the intermediate through Advanced exercises
and follow along with me for all of the beginner modifications now I am going to
be using a mat for my knees for comfort but it’s not required if you’d like to
do a quick five-minute warm-up you can tap up top otherwise let’s get right
into this thing we’re starting with out there a side shuffle or a lateral Juke
I’m gonna put my weight in my hips and I’m going to use the whole size of this
room the shuffle side to side where Claudia is just replacing that middle
foot with her other foot hopping side to side
either way I want you to keep your weight back in your hip hey guys if this
lateral Juke is still a little too hard for you no worries all you need to do is
just do a side shuffle and get your arms involved now we’re not going to count
any reps today it’s really just about getting as many reps in as you can in
the allotted time period so really encourage you to make this workout your
own and to get as many reps in as you can and working at your own pace
making sure to breathe throughout weight back in those hips guys let’s go free
hot feet stand nice and light on your feet you want to be clunking around all
heavy good keep it up not much longer let’s go five four three two one zero
all right we’re going to the ground for the next one I’m going to be from up on
my feet Claudia’s going to go down onto her knees we’re going to do a
combination dive-bomb down hips are up in the air elbow stand to chaturanga
pushup so look back hips are back bring those elbows in and she’s dive down and
then press up good this is definitely a tough one no shame and being down on
your knees for this one she that modification that’s right for you
guys so if you let stretch in your back as you do the dye bomber good breathe
and I know it’s hard to do try to focus on keeping those elbows in as you press
up and as you dive down oh good work in that upper body now woken up when taken
up right here nice there it is guys work through it let’s go ten more seconds on
this one I know it’s a tough one fight through fight through it let’s go come
on you got it let’s go five four three two
one and zero nice we’re on our feet we’re going to the lower body next we’re
going to do one leg deadlift I’m going to go up and down on one leg where
quality is going to go down on one leg and then she’s going to go up on two so
you’re going to break it your hips sit back and then either both legs up or one
leg up good posture head and chest is up good and don’t let your one knee
collapse in yeah very important to try not to let it do this this whole thing
here press it out keep that hip nice and open sit back with those tips using your
hips as a hinge and sitting down you see I’m using my opposite side arm for
balance feel free to do so but also keep a nice focal point with your eyes find
something to look at that’ll really help you stay balanced nice work
whew keeping it up is a great unilateral strength exercise you got it baby
balance I know guitars gonna get harder as I legs get more tired alright we’re
not perfect we’re just all here working together let’s go five four three two
one zero all right to the back to the ground
we’re going to golf and push up dolphin push up got it
Claudia’s on her knees I’m up top we’re both starting on our forms like a plank
position but I want you to bring your arms underneath you a little more than
you normally would hips go back in the air look back
and then stretch all the way forward looking back to that stretch and then
forward again you decide if you want to be on your knees or up top
either way this one’s great for your core back shoulders a little chest all
getting hit on this one nice work back and forth making sure to breathe on this
one very easy to hold your breath II do not even realize what you’re doing on it
good work at a pace you feel comfortable with nice work guys keep it up pull it
all out there rep by Rep what you got let’s go almost there that’s still five
four three two one and zero nice up on our feet for the next one we’re going to
either a star jump or a squat or squat jump I’m sitting down weights back on
our hips I’m explode up jump and star and guys
it’s a squat jump is still too intense for you or high impact just straight up
regular squat is good again make this workout your own today
choose a modification that you feel comfortable with come back repeat this
workout and you get a little bit better every single time that’s what it’s all
about no matter which variation you’re doing
make sure you get that weight back in your hips on every rep sitting back good
let’s go five four three two one zero nice alright so going to the ground for
the next one we’re going to lie down in a prone position on our front arms want
in front of us legs behind us I’m going to put both my feet and my hands up or
Claudia’s only picking our arms up we’re going to swim using our thumbs down
press up and then swim with their arms bringing our arms to our side good a
circular swim forward remembering to breathe well I
both my feet and my upper chest off the ground make a little harder I just have
my chest up yes I which variation is right for you who that’s gonna work
quick making sure to breed I not to come down to rest don’t bring your upper body
down those arms up no cheating don’t allow those arms to make contact
with the ground so you gotta keep going guys keep fighting through I know it’s
burning you got to push past that burn you’re stronger than that burning good
let’s go ten more seconds on this one you got it fight through let’s go five
four three two one zero nice whoo going into a high plank position I’m going
high plank knee tucks jump bringing my knees in jumping out and I am doing hide
playing step ups and I’m actually going to alternate which leg I bring up next
so left leg up left back and then right leg up where I’m bringing them both up
jumping up at the same time we decide which one of these variations is right
for you keep a slight bend in your elbows good and make that back nice and
straight you don’t want your butt up in the air and you don’t want it sinking
either try best to use nice light little steps you want to be pounding gonna keep
it up keep it up you got it stay focused remember what brought you
here today what’s your goal what are you working on think about it right here why
are you here today what made you start this workout come on
well made you start this workout that’s what’s going to help you finish this
workout hold on to it good let’s go five four three two one
we’re up on our feet next we have a forward and back hop one leg for me
two leg for Claudia being nice and light on the balls of your feet little bend in
that knee forward and back we have a line that you’re hopping over good
breathe stay nice and light little bend in that knee you got it you’re doing one
leg you can switch otherwise keep going good good good keep it going
keeping that heart rate up we’re feeling good guys now we know it’s working right
here putting in the work to get to that goal if you want to achieve it this is
how it’s done right here put in that work sweat equity
that’s it whew I like that come on keep it up guys let’s go five four three two
one we’re into a walkout next I’m gonna do
walk out with a twist walking out a little bending my knees
welcome forward and I get out here I’m going elbow the knee and I’m just coming
right back up guys you bring it right back up nice and tall all the way up so
I’m throwing a little extra core move here bringing that knee out to the side
on both sides and up to my elbow now you might need to do a bend and your knees
first before you can do the walkout that’s perfectly okay but I want you to
try to test that flexibility try to bend them as least amount as possible so you
can get the added benefits of mobility and some flexibility on this one oh so
feel free to get that nice stretch in the back of the leg on the way up and on
the way down good keep it up guys doing great this is
what it is all about right here that middle the workout
and we want to quit when you want to give up but then you remember you’re
stronger than that you’re better than that prove it right here prove it right
through not hitting that pause button but instead you’re fighting to the very
end Rhett by rats go out and get it right
here nice guy it’s nice let’s go ten more seconds on this one I know it’s
tough keep fighting you got it go five four three two one zero
nice thank you so much for working out with us today if you like this workout
you’ve been working out 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
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we’re there 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 Cosette and I’m Claudia and we
will see you at your next workout

Reader Comments

  1. Just finished with your leg workout and saw this. Definitely gonna try this tomorrow. Thank you for continuously providing great workout videos.

  2. Great cardio workout, guys!! Tried this and it definitely gets your heart rate soaring!! Thanks so much!! Keep up the great work!!

  3. ๐Ÿ™ Please help us spread the word by telling your friends and family about us!
    ๐Ÿ‘ Don't forget to hit the LIKE button and SUBSCRIBE
    ๐Ÿ—“ Start a Free Fitness Calendar: ๐Ÿ’ช Foundation (beginner) – https://goo.gl/Ay3m3t ๐Ÿ’ช Motive: (intermediate thru advanced) – https://goo.gl/qH3aSF

  4. killer work out lov these short work out videos for a busy day same results i think hope to see more of it๐Ÿ˜

  5. These videos are awesome! I have been using them for a couple weeks now and and I have enjoyed all the different ones to choose from. Thank you so much!

  6. Yes!!! I love that you guys always give a variety. Your workouts are never boring and always work my entire body. I am seeing results. Thank you beyond words!

  7. I have been doing your work outs for a bit over a week now. Just this morning, my fiance says that l look thinner! I am so happy to have heard that! Trust me, I am sharing your stuff to my Facebook page! Thanks again for all that you do!

  8. Some days I think I want an easy workout, and I pick a short video, and they are the toughest ones. Phew. Enjoyed it though ๐Ÿ™‚

  9. Trying to get my son (a 13yr old gamer) more active by working out with me daily. These short workouts are great for him! New Subscriber!

  10. Coach Kozak & Claudia: Thanks for the 10 minutes super duper workout. Not as easy as I thought I would have it though…. Will opt for a 30 minutes workout next time:::)))

  11. I just found your channel about a month ago. I've spent tons of time in the gym, getting nowhere. And now…I'm ACTUALLY seeing the results that I wanted. You guys really know how to put together a great combination of moves that challenge me and keep my body guessing. Thanks so much!! ๐Ÿ˜

  12. I used to be Your follower back 2 years after that i lost My stamina and endurance as i wasn't able to Cope with My health now i am like regained My senses again now What Would you recommend for me now should i Start again from beginner's Level or Start to Practice to match you up in the advancees i am Also a lacto vegetarian can you recommend me Some Protein based diet to regain My lost confidence on myself, respect and love from India ๐Ÿ˜๐Ÿ˜

  13. That last moment I made the exact sound Claudia did ๐Ÿ˜ฃ๐Ÿ˜…๐Ÿ˜ฐ thanks for another great workout ๐Ÿ‘๐Ÿ‘ŠโœŒ

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