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20 Minute HIIT Workout for Fat Loss – Home Cardio, Strength Training, Cardio Kickboxing, Abs Workout


hey everyone it’s your personal
trainer coach Kozak 20 Minute HIIT Workout for Fat Loss Home Cardio Strength Training Cardio Kickboxing Abs Workout and i’m claudia and this is
a hiit work out today’s workout is divided up
into four parts first we’re gonna do some cardio
then we’re gonna do some strength training then we’re gonna do some cardio kickboxing
and we’re gonna follow up with some abs so we are gonna kick your body from head
to toe today I’m gonna do all the
intermediate to advanced moves and follow along with me for all of the
beginner modifications the only real equipment required for
this workout is a pair of dumbbells i’m gonna use..we’re actually gonna use
two different weights a lighter pair and heavier pair but the weight that you use
is really up to your fitness level so make this work out your own
that’s right and before we get started if you want to
do a little five-minute warmup just to get your body loose and limber
and ready for this awesome workout just going to click that link right up there lastly this workout today is brought to
you by our patreon pledges thank you so much for your support out there they were able to choose and voted for this
routine so you have them to thank for this tour
you’re about ready to go through :3 all right if you’re ready we’re
ready first thing we’re gonna do is a skater so
no weight is needed here to start just our own body weight i’m going to be
jumping side to side staying light and on the balls of my feet i’m just going to the modified steps
so it’s a little more lower impact and we’re just moving from side to side
like Kozak is just throwing our legs the to the back so you decide which impact and which version
is right for you today but either way i want to emphasize
pushing off and taking off on the balls of your feet and staying light
on your feet now trend today we’re not counting
any repetitions you’re just going to get as many reps in
as you can in the lot of time period so we’re breathing side to side
for 10 more seconds again get as many in
as you can good and 5.. 0..to the ground we go,we’re gonna move
into a bear plank position just upon all fours,knees are bent and i’m
gonna to do a bear plank kickthrough while Claudia is gonna do a bear plan
step back you decide which one of these two moves is right for you i’m kicking through rotating at my core but Claudia’s just stepping back to right
and left leg remember to breathe through this exercise
any time you’re down on all fours like this exactly is very easy to hold your breath
and totally forget about breathing man will catch up with you whooa couple excellent total body
cardio moves for sure,breathe and again get as many as you can in
and a lot of time keeping that core tight let’s go ten more seconds on this one guys
almost there and 5,4.. 3,2,1,0 we’re up on our feet i’m gonna do a forward and back hop but claudia is gonna step
forward and step back so again here is the more low-impact version
mine is a little higher we’re both staying light and on the balls
of our feet that’s the goal so I’m just jumping forward and back like you’re just going over
an imaginary line exactly seen with her right so if you have
a line for the back over that line good come on let’s go get that are right up
we can feel it we feel it working already wichever what you’re doing,push yourself
because nobody else can do it for you it’s up to you right here let’s go keep a slight bend in your need as you
perform the movement good let’s go last 10 seconds on this one let’s go you got it you got it
keep it moving almost there in 5,4,3, 2,1,0 to the ground we go again I’m gonna be up on all fours
Claudia is gonna be on her knees doing is called the Davies test,
I’m going to swipe my hand left hand over my right and
my right hand over my left you’re just trying to move that hand
across as fast as you can again it’s all about speed and how many of
these can you get in a lot of time frame keep your core tight,shoulders Square and don’t stop moving good don’t drag your hand across the
floor we’re not literally sweeping the floor
just making like the swiping motion exactly kind of hard to put into words so swipe is the best word we could
come up with,sweep swipe! just go fast and don’t stop,
go fast!! just move come on let’s go guys whoa you
got it almost there let’s go 10 more seconds on this one,go keep
a little bend your elbows the whole time core stays tight,back stays straight you got it right here
good,don’t let that butt sink 3..2 cero..Good news and bad news good news is we have to stay here
bad news is this one stings i’m gonna do a moving mountain climber
and I’m gonna go from left to right Claudia is gonna do a little
modified mountain climber where she’s going to step
forward and step back you decide which one of these variations is
right for you today tell you what being up in this position
it’s not easy no it isn’t,nobody said it’s gonna be
easy but it’s gonna be worth it guys come on it’s gonna be worth it,
bring those knees into your chest good don’t stop keep going keep fighting almost there let’s go last 10 seconds
on this one,let’s go guys 10 seconds come on 5,4,3,2,1..0 good alright we’re upon our feet for the next one
cardio round is done moving on to strength we need two dumbbells
if you got them i’m going to split stance Claudia’s two feet 50/50
we’re both dropping down and we’re gonna press twister hands hands are facing our chin and then we’re
gonna use that energy from our leg to press straight up overhead you decide if you’re ready for a split-squad
or our traditional squat today you decide which one is right for you palms start facing your chin and as you press overhead going twist and rotate
those hands inward and facing forward good doing that squat make sure you’re getting
the weight back in your hips every time breathe you got it let’s switch if you’re
doing one at a time otherwise keep moving you gotta good, don’t let those knees
collapse in,make sure they’re out nice and strong and out,
show that would look like Claudia so if they’re going to collapse in
,see has her knees get weak and come in here go something like this,which is a big
no-no!,keep them out press out on those knees
hips are nice and open good you gotta guys let’s go ten more
seconds on this one let’s go come on how many can you get
fight through! 5,4,3,2,1 alright we move with the same move for the
next one it’s an RDL + Row so it’s just the
weights that you’re using feet and shoulder width apart little bend
the knees keep those hips back down row,pull back
in the elbows,hips forward so butt back,pull back in the elbows,
stand-up,hips back,row hips forward notice how are keeping a small bend in
our knees the whole movement so we’re not squatting down as we come down
but instead just breaking at the hips
using those hips as a hinge and pressing those hips back behind you
like you’re trying to touch that wall behind you with your glutes good keep your back straight core tight get a little good squeeze at
the top yes you know how we do,
i always forget that part,that’s right squeeze them,squeeze those glutes
right there at the top nice work guys come on keep it up
what do you got today put it all out there no holding back,one rep to the next
right here focus on what brought you here
focus on your goals something brought you here today
don’t forget about keeping your mind,not on the back your mind
keep that on the front of your mind when you wake up in the morning
and you go to bed at night only thing you’re thinking about right here
let’s go you gotta guys you got it let’s go 5 more seconds on this one
that’s it and 3,2,1,0 to the ground we go
we need both dumbbells lying on our backs,feet are down, I’m gonna do one leg+crossing,
Claudia’s doing two we’re gonna press up off our heels
and press the dumbbells overhead at the same time you decide if
it should be doing one leg or the two late version either way
I want to drive off that heel or heels squeezing your glutes and your hamstrings up at the top try not to hyperextend the arch your back good dumbbells all the way up all the way
down and do not bounce your arms off the ground on this one,nice and
controlled you got it good keep moving keep moving,
it’s an awesome compound movement i luv these compound movements are efficient
so efficient,more work and less time if you doing one Leg switch it up
and keep moving,it’s a halfway point definitely we’re getting hurt in
hamstrings,glutes,lower back abs,shoulders,chest,triceps just to
name a few guys that’s why you’re feeling the way you are because we’re working right here
and no mistake no bones about it you’re doing great keep it up no quit in
you you’re a fighter not a quitter prove it to yourself right here let’s go
five more seconds four three two one zero ok up on our feet,keep that pace up again same movement for both of us this time
feet are wide slight point out of your toes sumo deadlift weight back and hips
pull up elbows high right back in the hips,pull up elbows high,
so it’s a sumo deadlift plus upright row and on upright row you’re pulling back on
your elbows like give a string attached to them pull them straight up
pull them straight up good and use those legs to help
weight back in the hips make sure that you’re sitting back and
keeping your feet flat don’t come forward on your toes
right sit back weight is in your hips and your heels go to keep it up
everybody and if this is too much for you with weights
drop your weights that’s right you keep moving to
the same thing just drop the weights still gonna get a good great workout seriously you haven’t noticed your legs
are probably screaming ours are too you’re not one
we’re right there with you thousands maybe millions in the same
thing at home feeling that same pain you are you’re not special you’re not unique we’re all feeling come on let’s go you
got this come on you got it got to be stronger than your excuses
right now gotta be stronger in your head let’s go 5,4,3,2,1,0 let’s work on our arms next
bent over at a 45-degree angle combo we’re gonna curl,elbows are up,
curl your pinkies in and then extend pinkies out
squeeze the triceps curl tricep kickback
curl tricep kickback and on this one keep your core tight
little bend your knees you can get a little bit of leg working
at the same time draw that belly button in towards that back so keep those elbows up and ideally you’re
trying to keep your upper arm parallel to the ground,good
the curl squeeze the biceps squeeze the triceps back in your arm
whoo hoo! one into the next what have you got what are you made of let’s go put it all out there guys no holding back you want to accomplish
your goals is gonna take work not going to be handed to you
you guess what right here you’re putting it in
no giving up here putting it in keep going you’re doing great let’s go last 10 seconds on this almost
there getting closer every rep getting closer getting closer 5,4,3.. 2..1..0…nice work alright strength round is done moving on to kickboxing we’re gonna pick
up our lighter of the two weights and you can do so you can use the other pair
or none it’s not totally up to you feet are staggered in a fighting stance Claudia is gonna pick that front knee up
and kick where I’m gonna do a switch
kick down in front i’m switching kicking so either way bringing that front leg kicking with
that front leg bring that knee up and then pushing out on the ball of the foot now don’t worry if your kicks don’t look
all that great or if you know you can’t get your legs up
as high as we are neither do mine and i’m not worried about it we’re not really training for a fight
here but instead we’re just trying to
get in great shape and it will accomplish that I promise you and we’re not switching legs are going
to stick with this left leg here here yep so we’re there other leg
your right leg later this is all about this front leg Oh on
into the next good keep those hands up by your chin for some defense yeah you gotta keep going keep going
let’s go ten more seconds breathe me up press out on the ball of foot good let’s go 5,4,3,2,1 alright we’re doing hooks I’m gonna do a low ISO hook Claudias going to do it just a little bit of
weight in her hips but either way we’re twisting side-to-side using
hips obliques core,try to bring that hand back to
your chin between punches good either way get that weight sitting back
in your hips we don’t want to have your knees
hyper extended on this one,side to side twist big power what do you got come up come on fight it out guys fight it out it’s a good one for some aggression
there you go get that stress out what are you stressed about
put it all out there walk away from this workout with
that weight lifted off your shoulders leave it all out there right here come whoo that’s a good line thank you I’d like to come on let’s go guys you gotta it,hey if your wife
can support you can good let’s go ten more seconds
almost there breathe and 5,4,3,2,1 ok we’re doing high knees
now knee up,switch,knee up
i’m going to do a jump i’m not jumping,Claudia’s just doing
one knee up at a time I’m coming up off the ball of my foot whooo feeling it guys we’re feeling it you don’t have to be a
fighter the train like one we’re gonna get the facts right here
or to look like one what’s that?,that’s right come on get after
guys,show us what you’re made of show yourself what you’re made of
more importantly come on it’s amazing for your abs feel it
through that crunch down crunch crunch crunch you got it,good work everybody
keep fighting keep fighting,you’re not a quitter
you’re a fighter let’s see it
lets see it,10 seconds good almost there 5,4,3,2,1 going into a high punch punch it up I’m gonna run forward and back Claudia is gonna run in place,
run in place! there it is,I knew it,See knew it,
I knew it was to easy here we going forward and back haha
keep those punches up high Whoops,keep those punches up high,whoo
I’m feeling it,Men my arms are killing me mine are too,you’re not alone guys,we’re
hurting with ya,we’re all fighting together we’re gonna make it across that finish
line,together too good come on come on you got it breathe i’m breathing,let’s go 10 seconds
let’s go pick up the pace high punches,high punches 5,4,3,2,1 alright,oh man
fighting stance gonna go 1,2,3 and then either
knee or a kick you decide i’m doing with knee,left straight,
right straight,hook and then either knee or kick,you decide based on your
fitness level whichever one you feel
most comfortable with again don’t feel obligated to get your
leg,up quite as high you do what’s right for you
make this work out your own come on you gotta keep it going
keep it going no breaks no quit you can do this all
day long you are machine let’s see it,come on
one into the next what you got what you got good let’s go 10 seconds that’s it almost there,almost there
5.. 4,3,2,1,zero nice alright we’re on the ground
for the last round time for some abs,lying flat on our back
if you got a mat you want to set it up now we’re gonna do
Lying Leg Crossover my legs are going to be straight
Claudia is gonna bend her knees but either way we’re opening those
legs up and crossing them over good you decide which one is right for you
both of legs around about a 45 degree angle good breathe,we’re going to burn those abs
right out not gonna be easy but it will be
worth it i promise you that much come up let’s go make a decision right
now that you’re going to finish this thing and you’re going to finish it strong don’t give yourself and out if you tell yourself that you can quit
anytime pause it anytime you’re gonna do it it’s not an option not today come on let’s go fight and through
if you have modified version no big deal i just want you to keep moving
that’s the name of the game let’s go 10 more seconds on this one come on fight through everybody
5,4,3,2,1 turning over going to be in a low plank
position on our forearms and I’m gonna go elbow to knee
or knee to elbow out to the sides you bring that knee out
to the side try your best to bring it to your knee either from your knees like Claudia or
up on your feet like i am you decide which one is right for you let’s go again if you have to slow down that’s
okay but keep moving don’t stop good again is the point that workout work,where
becomes all mental right?,it’s all it is it’s all a big mental game what brought you here today
how strong are you how much of your pain are you willing to
take and keep pushing through these are questions you got to decide
for yourself come on let’s go you’re a fighter asking myself right now,not a quitter you got it,how did i decide for this,
..marriaged 5,4,3,2,1 ok we’re going
back to our backs skid a little bit we’re moving on to either
sit up or reach crunch so I’m coming all the
way up where Claudia is gonna reach.. to the ceiling you decide
which one is right for you today whoo-whee you got it guys
come on let’s go reach Crunch does not necessarily mean
“easier” no it doesn’t,she’s reaching straight up
bringing those shoulder blades off the ground reaching toward that feeling
well i’m coming all the way up you got it guys don’t quit don’t give up
don’t slow down come on you got this you got this come on those who believe they can’t and
those who believe they can both right which one are you make a decision go with it,come on,your choice
right now,and no regrets,breath give it your all or give up
come up you got it,right here,you got it,you got it
you got it let’s go 10 seconds that’s it we’re almost there
almost there and five 4,3,2,1..zero nice ok we’re turning over into that
low plank position I’m gonna bring my hips to the ground left hip-right hip,Claudia is doing the
same thing but from her knees so bring those hips down,tip hip
tap that hip back up tap that hip back up,good
one right into to the next you got it almost there everybody,fight through guys
fight through almost there breathe you got how many can you get in
this time frame push yourself no one else can do it for you,hopefully
guys you’re doing a little better than me come on,definetely feeling it
i’m feeling it too let’s go 10 more seconds almost there getting closer let’s go last 5
seconds last 5 seconds 3,2,1,0 nice okay turn it over on your back keep moving don’t slow down into a hollow body hold on my back my chin comes in,back is
straight on the ground arms are out now either you can to have your
legs straight or knees bend you decide which one of these two
is going to be right for you today but guess what,this is it right here people
this is it for the rest of the day come on give it everything you got all mental be so easy to just quit right now but guess what
you’re stronger than that you are whether you believe it or not
I believe that you are now we just need to convince you
other Hold and tight holding strong what you got
come on stick with it guys don’t give up on us
don’t give up on us we’re hurting too come on what do you got what you got
for 10 seconds that’s it 10 seconds for the rest of the
day you could do that in your sleep let’s go 5,4,3,2,1,0 nice work! oh man that was brutal,let’s go to get up
yeah she’s supposed to get up right now we’re feeling it just like you are
if you can’t tell thank you so much for working out with this today if you’ve
been working out with us for a while starting to feel good certainly see some
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with you online,again thank you so much for giving us the privilege to work out
with you today I’m coach Kozak and i’m claudia Whoo and
we will see your next workout

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