When I was filming the intro for this workout (which, by the way, took me no fewer than seven takes – I just could not seem to spit out the phrase “fun and fast, full-body HIIT workout”), I came *thisclose* to describing it as a “bread and butter” workout. But then it occurred to me that these days, when nobody seems to want to eat bread anymore, that that might not be seen as a good thing!
The meaning I wanted to convey with that phrase was that this is a nice, solid, you-could-do-it-every-day-if-you-wanted-to sort of workout. There aren’t a lot of bells and whistles, but it will certainly get the job done. There’s high heart rate cardio, there’s bodyweight strength training, there’s core stabilization work – you really get a head-to-toe workout. And, as a terrific little bonus, it doesn’t take a lot of time. I suppose nowadays, I could call this the “protein shake” of workouts. 🙂
No matter what you call it, this was a fun and sweaty one. You can easily take this breakdown with you anywhere you please, or follow along with me in real time by watching the video below. Let me know if you have any questions!
HIIT Cardio + Strength for Fast FAT LOSS | Bodyweight Workout with Warm Up and Cool Down
The exercises listed here are performed in triplets, in intervals of 20 seconds. Do each exercise for 20 seconds, and repeat the triplet set three times (making the total work interval three minutes) before resting for 20 seconds. The first triplet is a warm up, so move at a gentle, warm up pace.
- Alley Oops + Toy Soldiers + Drinky Birds
- Knee Turn Lunges + Squat with Side Kick + Pop-Squats
- Left Side Plank Scoops + Side-to-Side Push Ups + Mountain Climbers
- Right Side Plank Scoops + Bridge Marching + Cross-Body Crunches
- Standing Crunches + Left Side Reverse Lunge with Kick + Washing Machines
- Frog Reaches + Right Side Reverse Lunge with Kick + High Knees (after the last triplet, proceed directly to the finisher without resting)
Finisher: Plank Hold + Left Side Plank Hold + Plank Hold + Right Side Plank Hold + Plank Hold
Can’t see the video below? Click here to watch it on YouTube: https://youtu.be/5c32uZeAkes
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