- 6 months ago
Burn calories with this 20 minute HIIT workout. All standing, no equipment, and no repeats, perfect for an intense session at home.
▸ All Standing HIIT Workout
▸ Time: 20 Min
▸ Intervals: 45s on/ 15s Rest
▸ No Equipment
▸ Calorie Burn 200-300
▸ All Standing HIIT Workout
▸ Time: 20 Min
▸ Intervals: 45s on/ 15s Rest
▸ No Equipment
▸ Calorie Burn 200-300
Category
🥇
SportsTranscript
00:00we're doing a full body workout that you can do at home without the need for any equipment
00:15and it's also without any repeating exercises when you're ready
00:18grab some water make some space and let's get started
00:25all right let's begin with a quick warm-up and then we're gonna get into the workout
00:29and the first exercise that we're gonna do are just some simple shoulder rolls yes roll up and back
00:36the shoulders just like that deep breaths
00:51and then now we go forwards
00:59good and now we'll do some ankle rolls starting with the left left leg or left ankle
01:18you can go to the other side if you can
01:20just do something that feels good for the ankle
01:29good we'll do the other one let's roll
01:44other side if you can it's a bit weird
02:02very good let's continue with the other
02:03other joints yes and now we go with the wrists
02:09you can go round
02:12and then you can switch it to the other side just rolling the wrists here
02:17you can do by themselves the hands if you want you go clockwise and then counterclockwise
02:34okay let's stretch out the wrist a bit too just grab your hand pull your fingers
02:40and keep your arms straight and that should stretch right here
02:46yeah you can do the other side like this and then you stretch on the top
02:52and then we do the other hand stretching the forearm and wrist
02:57and then under there we go
03:02so nice now let's open up our hips by stepping over pretend you're stepping over
03:12i don't know a ball or a bench
03:32good now let's do some forward folds so try to relax your lower back
03:39keep your legs straight to stretch out your hamstrings and then just lean down reach forward
03:50and then you can go to the left try to touch your toes keep those legs straight and then go to the right
03:58touch the toes come back to the middle come up and then we go down into a low squat
04:12and then we just hold here opening up our hips and groin
04:21and then when you feel or if you feel like you're ready you can go a little bit
04:26to the right come back to the middle and then lean to the left just like that
04:36all right you know what that's the warm-up now let's go with the workouts we're gonna begin with
04:43some squats okay and today's workout is gonna be without any repeating exercises we're just gonna go
04:50from one exercise straight to the next okay so if you're ready we're gonna get started with the squats let's go boom
04:59when you're doing the squats you want to point your toes slightly outwards
05:05and then look at the knees they are strong and stay big steady yeah pointed out like this
05:12i don't want you to do something like that yeah you wanna knees come out boom just like that very good
05:23all right now into some good mornings so when we do the good mornings you want to hinge
05:48at your hips yeah so pretend you're pushing back a door with your butt you're coming down
05:57and then up down and then up engaging your hamstrings yeah right here and your lower back
06:09if you want to make it a bit harder if you want to make it a bit harder you can put your hands behind your head
06:16just like that very good
06:39all right now we're gonna do a reverse lunge
06:43lunge with a knee thrust let's start with the right leg coming back yeah so you're gonna go back
06:52and then up with the knee okay let's go back up with the knee
07:02when you come down come down with control control the weight of your body on the way down
07:06let's go back down and then explode up
07:18yes just like that
07:30nice nice nicely done now switching to the other side yeah so this time
07:48left leg is gonna come back so let's go left leg back and up
08:00control all the way down
08:05and remember to breathe
08:06breathe so breathe on the way down and breathe out when you explode
08:25come on
08:33all right
08:43let's get down onto the mat
08:46we're gonna get into
08:48a plank
08:49and from there we're gonna do some mountain climbers okay
08:53so up onto the plank engage your core
08:56and then in with the knee and then we switch in with the other knee
09:09keep the core engaged
09:14upper body stable
09:23come on keep it going 10 more seconds
09:39all right
09:41and we rest
09:45let's get back up
09:46up on our feet
09:49and now we're gonna do a sumo squat
09:52yeah so step wider than a normal squat
09:56we're gonna come down from here
09:59hands behind your head
10:01crunch to the right
10:02come up
10:04come down hold
10:06crunch to the left
10:08and then up just like that
10:09good
10:17good
10:21all right nicely done now back down on the mat and we're gonna do another variation of the
10:48climbers so instead of coming in with the knee you're gonna come with the knee to the outside
10:57of your elbow just like that so bring the knee to the outside of the elbow
11:15keep the core engaged and squeeze your abs when you come in with the knee
11:28all right now we do some push-ups okay but we're not gonna do normal push-ups we're gonna do some
11:47push-ups with a push back yeah so come up down into the push-up push-up and then from here you push back
12:00down and back if you need just drop the knees do the push-up and then come back yeah drop the knees
12:13push-up and then back you choose your level
12:21come on
12:37nicely done nicely done okay we are gonna stay down yeah
12:47on the table top position so on all fours just like this and then we're gonna lift the leg back
12:58yeah we're gonna start with the right squeeze your glute when you come out into some leg lifts
13:06and you can choose to do them straight like this or if you want to do more of a donkey kick that's fine
13:18completely up to you I feel a bit more of a squeeze in my glute when I keep my leg straight like this
13:27nice and keep your core engaged yeah suck in the belly
13:35nice you done
13:40now we do the other side okay
13:46we're gonna go in three two one let's go
13:55control the weight of your leg when you come down and squeeze at the top
14:06and remember to keep your abs and core engaged yeah
14:12and a way easy way to do that is just to try to suck in your belly by the belly button
14:18just think you're trying to suck it in and keep it engaged
14:25good
14:34all right now let's keep working
14:42our butt with some glute bridges so we're gonna turn around lay down on our back keep your heels
14:53under your knees you can touch them with your hands yeah and then you come up squeeze come down
15:01up squeeze come down same thing here keep the belly button sucked in to engage the core and squeeze your glutes
15:13nice
15:40nice
15:43now we're gonna do a variation of the glute bridge
15:47so this time you're gonna come up yeah all the way up to the glute bridge you're gonna hold
15:54and then from here you're gonna lift one leg come back everything with control and then you lift the other leg
16:03keeping your hips up the entire time okay
16:10so go at your own pace don't go fast and use your hands yeah put your hands down on the ground
16:16to stabilize yourself remember keep the hips up and if it's too hard just stay here and hold okay
16:25let's find two if you can lift one leg after the other slowly
16:32all right
16:39very good now let's work a little bit of our abs
16:47so we're gonna keep our legs elevated like this
16:54you're gonna come under crunch come back drop the legs lift and then crunch drop the legs
17:04and crunch just like that
17:11and crunch just like that
17:19all right nice to be done now we're gonna work the side of our core
17:34and one of the best exercises to do that is the side plank okay so put left foot forward right foot behind from here we are gonna hold a side plank like this
18:03like this you can put up your hand if you want yeah what's important is to keep the hips up yeah
18:10don't let the hips drop like this hips up engage the core and then hold okay
18:18if this is too hard or if it gets too hard just drop one knee okay drop one knee and hold but keep the hips up yeah
18:28also maybe you struggle with wrist pain and just come back just come down on your elbow and hold here and it's gonna be a bit tougher
18:39but it's an alternative okay
18:43just for the guys of the people yeah who struggle with the wrist pain
18:50now right foot forward left foot back come up try to keep your shoulder just under your hand yeah
19:01so you see straight line here and then hips up look at the hips up engaging the side obliques
19:11side of our core you can put the hand up if you want or put it to the side whatever you choose or feel like
19:22keep the hips up i'm watching you hips up good
19:30and hold don't give up five four three two one and we rest all right
19:42nicely done now we're gonna do a low plank hold with a push back into a pyramid and it looks like this yeah so we're gonna get into a low plank right here yeah engage the core slight arch
19:59yeah and then you push back here into a pyramid and come back down push and come back okay
20:10if that's too difficult just hold the plank yeah that's fine as well just hold if you can push back
20:29all right
20:41nicely done
20:44so for those of you who are still here i'm gonna take the opportunity to tell you about my app
20:51so if you're someone who struggles with what to eat and how to train you can now download my fitness app where you will get all the meal plans and the meals that i eat
21:03they're gonna help you lose weight and build muscle
21:06so you'll also get all of my workout programs yeah and you can train like me if you want to train at home with equipment without equipment or if you want to go to the gym you get all the programs yeah that i do directly on the app
21:21so if you're interested you can either scan the qr code that's coming up right here or click the link in the description
21:28now let's continue with the workout okay so next up we're gonna do some takeoffs and the difference between a squat and a takeoff is basically you're gonna come down into the squat
21:39when you come up come up on your toes squeeze your coughs okay squat squeeze the coughs just like that
21:47good
21:48so basically you're almost like gonna jump off the mat yeah so you're coming up on the toes but not really jumping
21:59the key is that i want you to be explosive when you come up yeah slowly on the way down and explosive on the way up
22:08or rather the correct word rather than slowly is controlled on the way down and explosive on the way up just like that
22:18nicely done okay let's catch our breath and then now we're just gonna do a simple march yeah so we're marching in place
22:33if you feel like you want a little bit high impact you can run in place but today's workout is no jumping
22:38so we're not gonna jump just gonna go here yeah we marching
22:46yes we're good keep that knee up and make sure to use your arms in the movement as well
22:59yeah it looks easy but by this point you should be feeling it oh come on
23:18okay let's keep it standing and we're gonna do a standing knee to elbow crunch all right so hands behind your head step shoulder width apart and then in with the knee crunch the abs in with the knee crunch the abs
23:43crunch the abs
23:50and try to control the knee when you're coming down yeah
23:55so you're not just dropping but use your abs on the way down as well
24:02all right
24:24good and notice how I did there every time I
24:29when I was crunching I was blowing out the air
24:32yeah you can crunch your abs more if you don't have air in your belly
24:36now we're gonna do some side to side lunges
24:40so step really wide
24:42then lean over to one side come up
24:45and then lean over to the next
24:48just like that
24:55and just go as low
24:57as feels comfortable for you
24:59but try to control your body
25:01when you come down yeah
25:03and then come up
25:05so control
25:06and come up
25:07and keep the chest up
25:09and keep the chest up
25:11yeah I don't wanna see you doing this
25:13chest up
25:17yes
25:18just like that
25:24all right
25:26now
25:28we are gonna do
25:29some
25:30reverse lunges
25:32but this time
25:33here
25:34we're gonna do a little pulse
25:36when we come down
25:37to really
25:38show you
25:39that you need to control
25:40yes
25:41we'll come down here
25:42pulse
25:43and then come up
25:44okay let's do that again
25:45come down
25:46pulse
25:47and then up
25:48come down
25:49pulse
25:50and then up
25:51and then up
26:04very good
26:21all right
26:24good job
26:25and you already know
26:27if we did it on the right
26:28we're gonna do it on the left
26:30two
26:32let's catch our breath real quick
26:35and then we go
26:38so step back
26:39control
26:40pulse
26:41and then up
26:42pulse
26:44and up
26:45and up
26:51in of
26:54the
26:58boom
27:00with
27:01to
27:02the
27:03who
27:04were
27:06who
27:07would
27:09get
27:10too
27:11and
27:12get
27:13and
27:14hope
27:16and
27:18the
27:19w
27:20God
27:21that's one okay good job okay now gonna work a bit of our shoulders and upper
27:31body strength we're gonna do some pike push-ups but also you struggle with
27:36these ones just get up into a pyramid okay so we're gonna start from here
27:42push back into a pyramid yeah you need to just hold here or do shoulder taps
27:49or you can we come down and press down and press yeah just like that to the
28:00pike push-up working the shoulders
28:10come on and try to keep your head neutral yeah notice how I'm trying to bring the
28:17top of my head down onto the mat so I'm not looking up okay drop the knees and
28:30that's it with that one I know it's hard but at least you tried that's all I want
28:35now we're gonna do some tricep dips yeah palms facing forward
28:40yeah knees in come up squeeze the tricep and then drop your butt and squeeze up
28:50drop the butt squeeze up try to keep your shoulders not here but keep your
28:56shoulders away from your ears come down and squeeze yeah if you have the edge of a
29:05couch or a chair or a bench you can do this on that too but this works as well if
29:17you go a little bit forwards and then up you get a bit more range of motion
29:23that's enough on the tricep now let's get into a plank and we're gonna do some plank reach back
29:39so up to the plank from here find your balance and then reach back with one arm switch reach back with
29:49the other when you do this I want you to try to keep your chest aim down at the mat okay so don't do this
30:00yeah keep the chest aim down at the mat squeeze your back muscles when you come back with the arm
30:19all right I see that we're gonna stay on the plank and instead of reaching back with our hands or arms
30:35we're now gonna lift our legs so up onto the high plank and then we lift one leg with control drop
30:46and lift the other yes good squeeze your glutes at the top
31:03and keep the core engaged
31:27all right good job
31:29all right good job we're gonna turn around and we're gonna finish off with a little bit of abs okay
31:38so come down on your back hands under your pelvis or tailbone and then we do some leg raises
31:47just like that and if the leg leg raises hurt your lower back bend your knees and go here okay
32:00let's do these ones but if you can keep the leg straight
32:09and control all the way down keep your lower back pressed down onto the mat
32:15one more
32:22one more all right good job
32:33now we're gonna do some sit-ups okay and the sit-up
32:37it's not only effective on the way up but on the way down too so control when you come down
32:44and then explode up control on the way down use the abs
32:50and then come up yeah so really slowly on the way down control oh feel the squeeze
33:02okay
33:12okay you know what
33:15you know what we made it until the last exercise look how easy that is 30 minutes already done one more let's go russian twists
33:26so lean back core abs engaged from here we twist to the side squeeze your abs
33:34twist to the other side squeeze yeah slowly ah with control
33:40squeezing the entire time
34:03come on
34:07well done you making it all the way until the end of the workout
34:20if you're new here remember to hit subscribe
34:34if you like my workouts and want more structured guidance
34:36on how to eat and what to train make sure to download my app
34:41link in the description below you can also scan the qr code that's coming up
34:45on the screen right now let's contribute to this one i'll see you back here tomorrow
34:50for another workout
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