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30 Minute Cardio HIIT Workout for People Who Get Bored Easily – Home Workout without Equipment no


you 30 Minute Cardio HIIT Workout for People Who Get Bored Easily Home Workout without Equipment no hey everyone is your personal trainer
coach Kozak and I’m Claudia and this is our cardio hit workout without equipment
this is a great workout for people who get bored easily because we’re never
going to repeat the same movement twice I’m going to do all the intermediate
through Advanced exercises and follow along with me for all of those beginner
modifications now there’s no equipment required for this workout but if you’d
like to you can grab a mat for comfort if you’d like to get those joints and
muscles nice illusioned go ahead and click the link right in the upper
left-hand corner to start our five-minute warm-up otherwise let’s get
right into this thing okay so we’re both going to head down
into a plank position I’m going into a bear plank and I’m going to do a bear
plank lateral walk Claudia is on her knees a plank from her knees and she’s
going to walk side to side now this is a real beginner movement right here if
this is to beginner for you and coaches is too advanced go ahead and bring
yourself up to a high plank and just do lateral walks from side to side keep
your elbows bent core tight I have both knees I’m trying
my best to keep my knees bent at a 90 degree angle and I’m walking side to
side either way on those balls of your feet as always we’re not going to count
any reps today we’re just going to get as many in in a lot of time period so
you work at your own pace making sure to breathe on this one easy to hold your
breath don’t cross those hands over either let’s go for five four three two
one and roll up into the next one so we got leg move next I’m gonna go with a
lateral hop plus squat jump in Claudia just doing a lateral step and a squat so
you decide which variation between this two is going to be right for you either
way on that squat put your weight back in your hips
whether you’re jumping or not making sure to breathe on this one good side to
side one right into the next you’re doing the hop make sure you’re landing
softly whoo I’m feeling this one already this is not going to take long alright
we got 10 seconds left side to side and 5 4 3 2 1 okay we’re going down into an
alligator walk so I’m going to go into a high plank position I’m take little
short steps put both my hands and my feet and I am in a high plank position
just moving my feet not going anywhere and I’m gonna reach the end kind of make
a little square and I’ll go to the side and then I’ll walk back
try to get it keep those feet moving small little steps and just keep on
breathing do not hold your breath up here keep that core tight back stays
straight nice you got it breathe let’s go ten more seconds on
this one and five four three two one we’re up on our feet I’m going to do a
forward and back hop pretty simple staying on the balls of my feet
Claudia’s going to do a one two three four where she just stepping left foot
right foot forward and back so either way pretend like you have a line in
front of you and you’re either trying to jump over and back or step over it and
back just a way to visualize it either way stay light and on those balls of the
feet good quick movements hot feet hot feet let’s go let’s go oh you got it you
got it let’s go ten more seconds on this one push them through
we’re coming hard and fast today come on let’s go three two one zero okay so no
it’s both grabbing our mats for the next one we’re gonna do a jumping push-up
from the knee I’m going to do a Superman and Claudia is going to do a traditional
ballistic pushup we’re hitting four three in a row so I’m
going one two three four claudia is just doing the traditional push up and
jumping every time that’s not going to work for you you can do the just a push
up from your knee thank you alright next one one two
three couple deep breaths three two one again full power all the
way up all the way down either jumping up and throw arms overhead or just
jumping up let’s go next one one two three good keep it up back awful even
from your knees yeah they’re like I said if you can’t handle there’s just a
traditional push-up works just fine good one do three oh nice okay we got one
more set guys one more set let’s do this ready hit it one two three
ah nice okay we’re on our feet goodness for the next one we’re going crossbody
me I’m gonna do a crossbody knee plus switch cross switch Claudia just can do
all one side at the same time so we either bringing that knee up we’re
crunching down and we’re either switching and do another side or we’re
getting right back in to the next rep and halfway through we’re going to
switch good breathe crunch down bring that knee up and squeeze and sleights
that ass switch good come on let’s go ah my arms are tired on this one oh I know
I hope shoulders come on guys let’s go we’re getting into it getting into it
starting to feel it now come on what you got got ten seconds left
how many can you get almost there good and three two one zero nice okay so
we’re getting down to the ground for the next one I’m going in that bear plank
position again where Claudia is coming back to her knees we’re going from
walking out from this position and walking back so you decide it’s better
for you on your knees or while maintaining this bear plank this is a
big one for your abs and oh yeah walk out as far as you can and back
you know in the first couple might not get so far as you get more comfortable
with it may be able to stretch it and push the pace just a little bit you
decide how far is right for you on this one
keep that core nice and tight as you get out there yeah don’t let your hips sink
and don’t let your butt beat wait up it went midair either so try to keep that
back flat good one into the next you got it breathe if you can’t get as low as us
don’t be discouraged just keep on coming back and doing this workout and you’ll
get these walk outs I know these are a hard one for me in the beginning
still hard they still are yeah I never really get that easy never gets easier
you just get better at it that’s right all right five four three two one zero
huh well I wonder guy next okay I have switch jump school with a squat for
Claudia’s just gonna do the switch jump starting in a staggered stance in
position switch jump using your arms to get you going on that jump difference
between her moving mind is I’m dropping that back knee almost into a lunge or a
split squat head on get away from the side I’m not going to quite as deep
she’s more hearses little more about explosion mine is effing get hate little
more endurance in the legs come on let’s go
breathe use those arms to help you out one into the next almost there
who’s gonna burn those legs out burn it so good come on five four three two one
nice moving into a plank up down so going down to the ground either from the
knees or from top we’re going on to the forearms low plank pushing up into a
high plank now I want you to alternate which side you come up on so you go one
two three four and then the opposite one two three four good keep that core tight pressing up and like a mix between a
push-up and a plank keep your back flat should be able to
balance a glass off your back good you got it you got it you can tell Claudia’s
feeling it because she’s so quiet come on guys you guys are concentrating on
the switching of my arms here all right almost there 5 4 3 2 1 nice what do we
got next side shuffle so we’re both gonna side shuffle now I’m gonna do a
side shuffle Plus reach jump Claudia’s gonna do overhead squat weight back in
your hips on that shuffle you don’t have as much room as we have that’s okay do
with it what you have if you have to go here and back and jump that works too
either way keep that weight in your hips don’t cross your feet over good one to
the next guys you got come on what did you come here for concentrate on it so
I’ll up here right now not even physical at this point so all
in your head you got it come on good work it work it
you got ten more seconds that’s it last 10 seconds breathe five four three two
one okay whoa to the ground this is gonna hurt not gonna lie I’m going to a
ISO low squat I’m gonna walk out I’m gonna push up Claudia he’s just gonna
come back either way you’re coming back down into this the low ISO squat
position and then walking out with your hands and my legs are a little wider
than shoulder-width as you noticed just come back down into the squat good
that’s one working your upper body your lower body improving your flexibility
and mobility in that lower part of your squat
definitely working your core on the plank of America there’s the big kicker
and your core very efficient move we’re getting a lot in in a short period of
time today come on keep it moving guys keep it
moving you got it let’s go ten more seconds three almost there
five four three two one zero we’re getting started with a predator
jack or a seal Jack you decide which one is right for you today we’re going to
open up your arms and I’m jumping forward dropping down where quality is
basically doing a modified jumping jack I want you to breathe throw every
movement today we’re not counting any reps so I want you to work at your own
pace and we’re just getting as many in in a lot of time period as possible and
if you notice my arms guys I’m cute my elbows close to my body so none of this
wide elbow movement just keep it nice and tight
exactly nice work not much left on this first one already burning those legs out
and five four three two one and done okay we’re going to the ground for the
next one I’m grabbing a mat for my knees and we’re gonna do from a high plank
position high plank hot hand so it’s like a hot feet quick feet but only with
your hands right so bring your hands up about one to two inches up off the
ground keep your core tight I just want you to move your hands as fast as you
can hot hands you decide whether you’re on your knees like Claudia or if you up
in the high plank position like me but either way I want you to keep that core
nice and tight good work guys keep it up breathe moving moving moving you got it
you got it breathe stick and move stick and move here we go let’s go ten more
seconds on this one how many can you get the next five four three two one we’re
up on our feet into a pogo jump so I’m going to do a one foot pogo jump lot is
going to do – what is this is just heel elevated off the ground all balls of the
feet no heel contact stay light and breathe
good you decide which variety is right for you doing the one foot we’re gonna
switch here and three two one switch otherwise just go ahead and continue
click your pogo stick bouncing up and down
nice and fast there you go hot feet quick light touches that’s what it’s all
about if you have neighbors underneath you I don’t want them to hear you good
breathe let’s go five more seconds on this one
that’s it almost there and three two one zero going into some crab kicks next way
to get rid smell favorites not at all actually crab position and we’re either
gonna kick individually or explosive dynamic kicks you decide which one is
right for you today good breathe keep a little bend in those elbows throw em all
the way locked out ever go good this one’s hit a lot of different body parts
all at one time yeah I was gonna try to give this one to Claudia earlier haha
she wouldn’t have a daughter oh come on boots let’s go guys you got
it you got to keep pushing not much time left on this one let’s go five more
seconds three two one nice we’re up we’re either going to do a high knee to
Burpee one two three four five six or a modified or you’re just gonna go one two
three four five six and then hands on a box and come on out now it’s too much
for you go ahead and for your modified just step out and step out and come back
up so it’s all about making this workout your own so we gave you three different
versions of this Burpee you decide which one is right for you today so this is
the one movement as you see you may want a chair step or box whoo
nice yeah ready one two three four five six and up no let’s go I know since
kicking my butt – almost there five four three two one nice
okay we’re getting down into a high plank position next for some T rotations
here they’re doing this one from your knees or from up top and a high plank
position coming from that plank position twisting tie your body together twisting
that core keeping it nice and straight reaching up with your side which one of
these two is going to be right for you today but I want to make sure you keep
your hips up nice and ah so your back is nice and straight at the same time you
don’t want your butt way up in the air either and for this movement on the
modified one I’m happening to leave both of my knees down onto the mat for this T
rotation but if you feel more comfortable coming all the way up and
bringing one knee up off of the mat then go ahead and do so making sure to
breathe throughout though this is definitely one that becomes easy to hold
your breath it’ll mess you up especially with all these other crazy workouts
we’re doing along the way all right let’s hit it for five four three two one
and we’re up all right we’re either going into a split squat jump or a split
jump you decide which one is right for you we’re swinging our arms back using
our arms as a momentum to jump and to switch you’ll see I’m dropping that back
knee all the way down and I’m just going into a little bit of a quarter squat
yeah she just keeping soft knees or I’m actually squatting down I am using my
arms left like that as that momentum to move on up yeah get that power from your
arms and if you see my balance is a little wobbly tonight just find a
something to focus your eyes on if you’re just doing these split jumps nice
work almost there let’s go five more seconds on this one
four three two one nice okay we’re going into a bear plank position which is on
all fours I’m gonna do a bear plank walk out like Claudia is gonna do a bear
plank step back so I’m walking out my hands
it still feels pretty terrible after those split jumps either way your legs
are going to be feeling after this one and if you’re not feeling either right
now you can just hold the position again make this workout your own come back do
it off and get a little bit better every time so it’s all about
nice work come on keep it up guys I know it’s hurting doing great we’re
hurting there with you walking out good five four three two one and we’re up
we’re gonna go a speed bag plus either run in place or speed back run forward
and back I just got fast feet over here see we’re rotating at the elbows on nice
little circles right good seeing under control those arms moving fast and I
want to switch other way so if you’re going forward now come back with your
hands punch in the opposite direction good come on keep it up guys keep it up
push it push it what do you got put it out there nice
not much left five four three two one all right here we go I got knee tucks oh
man claudia has squat jumps you decide which one is right for you either way I
want you to land softly with your weight in your hips every time
good big power everything you got exploding up and soft landings good you
got it little bend in those knees butt back big power up good keep it going
let’s go ten more seconds almost there almost there fight guys you’re a fighter
not a quitter right here right here and three two one nice work into the first
round okay we’re going to start with a an e
chop so we’re gonna start with our feet staggered reaching up we’re going to
bring our knee up and crunch down at the same time so I’m going to add a little
variation where I drop down into a reverse lunge so I’m dropping that back
knee down until both my knees are at a 90 degree angle and I’m just going to do
the regular neat job try to bring that knee up as high as you can it’s okay if
you don’t if you aren’t able to bring it up as high as me no worries just do the
best you can and switch opposite side now we’re not going to count any
repetitions today so it’s really just going to be about getting as many reps
in as you can and a lot of time period good crunching down every time bringing
that knee up and pulling your upper body into it nice work keep it up let’s go
getting it going right from the start with this one no breaks today we’re just
gonna charge on through to the end come on let’s go in five four three two one
alright we’re going to the ground and get some upper bodies from core going
get my mat out here high plank position or a point from your
knees and I’m going to go reach through and fly alternating sides left to right
reaching through underneath your arm pull them back with your back reach
through and fly keep that core tight back nice and straight if you have to
you can get your feet a little bit wider than shoulder width just to add some
balance on this one just be sure to draw that belly button up towards your spine
you got it girl and breathe any time you get into one of
these high plank positions comes much easier to hold your breath and forget
about breathing don’t forget about it it’s crucial good one into the next you
got it left right working your core upper back even getting a little a
little legs in there keep it going almost there let’s go five
more seconds on this one and three two one zero and we’re up
now we’re going to do a typewriter so we’re going side to side
I’m gonna go Heine typewriter Claudia so it’s going to go fast feet you decide
basically the higher you get those knees up the harder it is I want you to use
your arms to that arm swing going good there we go I’m just using little chaps
for my hot feet here hot feet side to side it’s okay if you don’t have it face
as we do it’s okay can be nice and tight here to
the right and to the left good keep it going no come on don’t slow
down this one’s gonna get your heart rate up in a hurry you gotta keep
grinding through burning those legs out let’s go almost there
five four three two one to the ground we’re doing a push up variation again
I’m going high plank buddy’s going from her knees we’re gonna go push up on the
way down full dead stop reach out with your back
and back up so you’re reaching up overhead push up plus Superman
we’re claudius staying on her knees and then go into that dead stop you feel
this one in your back and in your shoulders on that Superman reach good
make sure to bring your abs and your core up with you and don’t let it sink
on the way up it was really easy to do this hill and let your butt stay down
right cheater cheater look bring it with don’t cheat you only cheat yourself
come on let’s go I see why I think the variation from the knees really cool for
that totally agree not much left can run it out five four three two one
all right got to keep attacking that chest and
your triceps we’re staying down here we’re doing tricep pop-out so Claudia
again is from the knees I’m up top we’re gonna get your hands out in front of
just a little bit out of your body drop your knee or so your elbow straight down
and pop up it’s all triceps keep those elbows in and pack up guys I’m going to
show you another variation even if from the knees is still too hard for you we
just want you to back up a little bit maybe to where you’re more with your
shoulders right underneath are your hands are any of your shoulders and just
do it this way and your hips are up higher hips are higher and it just
really just decreases the resistance correct you’re still going to feel it by
all means no working it’s just not as maybe intense as if you’re here not much
left on this one guys let’s go finish strong finish strong and five four three
two one man has a treasure to burn out nice okay back up on your feet for the
next one moving into a hop I’m gonna do a one leg hop he’s gonna beat me though
so jump row here rope exactly so staying light on the ball of the foot little
bend in your knee or knees and try your best not to allow your heel to make
contact with the ground just night and on the balls of your feet saying nice
and light light if you have you tell we’re on the same page if you have
neighbors underneath you I don’t want them to hear you good you got it come on
stay go keep it going stay in light switch if you’re on just one foot
otherwise continue it’s a way to really think about these is think you’re
putting energy back into the ground right so you’re not pounding but instead
you’re hopping back up like a bouncy ball not a rock
good stay light stay light breathe you got it
let’s go ten more seconds almost there how many hops can you get and three two
one okay nice moving on we’re going a reverse lunge and twist
stepping back twist your opposite side I’m going to bring my knee up where
Claudia is just going to stand straight up I want you to drop that back knee so
it’s on a 90 degree angle keep your posture your shoulders back twisting
anywhere between 45 to 90 degrees depending on your flexibility get those
ABS involved and then twist back into your knee good you got it we’re switch legs halfway through oh and
focus your eyes on something guys yes it helps don’t lose your balance like me
switch yeah finding a focal point for your eyes really helps you to stay
balanced spice tough to look at keep your eyes focused on it and with a lot
of exercise guys you really have to concentrate well what is it you’re doing
Costra on every rep stay focused every single moment is a big mind and muscle
connection just focus you got it keep breathing don’t pay attention to
those legs ours are burning too but we’re fighting through it let’s go four
five four three two one zero all right give her legs a break we’re going to the
ground yes going into a push-up hover position so either from your knees or up
top we’re going to drop down into our chest is about three to six inches from
the ground elbows are bent at a 90 and you’re just gonna hold yes this is as
terrible as it looks keep your core tight
do not hold your breath breathe this is that point in time in the workout where
it becomes more mental than physical where’s your head at how bad do you want
it prove it right here blow it all out there breathe good you got it stay tight
stay tight let’s go ten more seconds that’s it
stick with me stick with us let’s go almost there
and five four three two one up Oh down for the legs let’s go
yeah ha steer your swing be your little wider and shoulder width toes are out
but back swing hips forward I’m gonna jump up at the
top but back but forward hike your arms between your legs keep just a little
bend in your knees as you throw and swing those arms back behind you you’re
doing the jump land nice and soft with your weight in your hips
thank you remember this is not a squat just break at the hips so you’re gonna
feel a little stretch the hamstring back there yeah folding over at the hips
using your hips as a hinge you got it come on
fighting through squeeze those glutes at the top squeeze them squeeze them almost
there keep moving move with us let’s go five four three two one zero we’re
getting into a low squat position high so low squat I’m gonna jump back
Claudia’s going to step back and then arms go straight up overhead so hands on
the ground hello V Bamie feet forward extend legs
are feeling it that’s okay that’s how we know it’s working you decide if the step
back or the jump back is more appropriate for you but do not break
keep fighting with us guys keep fighting push through
think about that goal think about what it is that brought you here today and
fight through it you got it you got it and five four three two one
nice work oh good job out there guys good job out there oh you tell that
kick my rear end haha if you enjoyed this workout and you’ve been working out
with us for a while starting to see results please consider donating at our
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reach out and connect yes hi I’m gonna go get some water thank you dude thank
you for working out with us today giving us the pleasure to train you I’m coach
Kozak and I’m Claudia and we will see you at your next workout

Reader Comments

  1. πŸ™ Please help us spread the word by telling your friends and family about us!
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  2. I love your workouts, you are the only workout program that offers modifications for all fitness levels. <3
    Thanks to you guys, I lost 60 lbs. and gained a hell of a lot of muscle and most importantly, confidence to achieve my goals.

  3. "Let's go down guys "
    Was the most hard part of the excercise
    I wasnt able to do any of his upper body excercises of part 3
    I had to do easy version to complete the 30 min vid
    Tomorrow I'll start with part 3

  4. I’ve been doing this workout every other day and y’alls 20 min ab workout every day for the past 30 days and my core is starting to look toned but I still have a little belly,any tips on losing this stubborn little belly fat?

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