Brutal 30 Minute Bodyweight Cardio + Core HIIT | 300 Calorie Fat Burn Challenge Workout

Let me tell you a little secret:  I had this workout plotted out and even written on my white board last week, but I just didn’t get it done.  I had had a super busy week, and I was tired, so I put it off (yes, even fitness trainers procrastinate their workouts!).  And, OMG, I’m so glad I did!  This workout was really tough!!  In a totally good way.  You know how sometimes it feels awesome to push yourself a little harder than you think you want to go?  This is that sort of workout.  But then it moves along so quickly that it’s also over before it gets too hard that you can’t finish.  So it’s a real win-win situation.

Nifty Nines is the third in an apparent series that I didn’t even know I was working on!  🙂  It all started with the Lucky 7s workout, which was actually an idea I used in my boot camp class several months ago.  And then, because I’m funny like that, I also made a Crazy 8s workout.  So, it really only stood to reason that I would make another one for the number 9, right?  I’m not sure which way to go next, though.  Do you think I should keep counting up, or should I stick with the lower numbers??  Because the big numbers could get pretty hard!

You won’t need any equipment for this workout, and the exercises are all simple ones that you’ve done before.  I did that on purpose because the intervals are so short, I didn’t want you to spend the whole nine seconds trying to get into position or figuring out the exercise.  As always, if you have a question about the exercises, leave me a comment or check out the video to follow along in real time!  Here’s the breakdown.

Brutal Bodyweight CARDIO + CORE HIIT Workout Breakdown - Pahla B Fitness

Brutal 30 Minute Bodyweight Cardio + Core HIIT | 300 Calorie Fat Burn Challenge Workout

Set your timer for 9-second intervals.  Do all nine pairs of exercises before taking a 9-second rest.  Repeat the circuit 9x.

  • Fast Feet + Squat Hold
  • Mountain Climbers + Plank Hold
  • Plank Jacks + Left Side Plank Hold
  • Mule Kicks + Right Side Plank Hold
  • Washing Machines + Left Side Single Leg Deadlift (Drinky Bird) Hold
  • Star Jumps + Right Side Single Leg Deadlift (Drinky Bird) Hold
  • Ice Skaters + Left Side Crane Kick Hold
  • Skiers + Right Side Crane Kick Hold
  • Cross Body Crunches + Bridge Hold

Finisher:  Hold a plank.  Do one (really good, belly all the way to the ground!) pushup every 9 seconds.  Repeat 9x.

Can’t see the video below?  Click here to watch it on YouTube:


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