Ready for some high intensity fun with 60 exercises and limited rest in this no repeat HIIT workout, that requires maximum effort and bodyweight strength! Perfect way to burn fat and maintain muscle!

No equipment needed, just a mat, bottle of water and your mind and body ready to work!!

20 seconds of work, 20 seconds rest! 60 exercises, 40 minutes in total!

Due to the time being only 20 seconds of work, you should be working to really push out those reps and get that heart rate up!!!

HANDS OFF BURPEE
1/4 BURPEE
LATERAL LUNGE JUMP (same leg)
LATERAL LUNGE JUMP (switch leg)
TRICEP PUSH UPS
ALT LUNGE JUMPS
PUSH UP BURPEE
FROG TO EXTENSION
CURTSEY TO LUNGE JUMP (same side)
CURTSEY TO LUNGE JUMP (opp side)
BURPEE WIDE TO NARROW PUSH UP
ALT HAND OFF PUSH UP
SQUAT TO CROSS TAP KICK
180° LUNGE JUMPS
SQUAT JUMPS
SHOULDER TAPS
SQUAT WALK TO JUMP
BURPEE PUSH UP HOLD (approx 5 sec)
PUSHUP TO ALT SIDE PLANK
LUNGE 3 POINT FOOT TAP
LUNGE 3 POINT FOOT TAP (switch)
KNEELING SQUAT TO JUMP
BALANCE TO KICK THROUGH
BALANCE TO KICK THROUGH (switch)
CURTSEY TO SIDE KICK
CURTSEY TO SIDE KICK (opp side)
LATERAL PLYO PUSH UP
ALT LOW LUNGE SWITCH
LUNGE TO KICK (same leg)
LUNGE TO KICK (switch side)
RAINBOW KICKS
SINGLE LEG PUSH UP BURPEE
SINGLE LEG PUSH UP BURPEE (switch)
CROSS LEG SQUAT JUMP
1 SLOW PUSH UP (10 sec down,10 sec up)
STATIC LUNGES
STATIC LUNGES (opp side)
FWD & BK LUNGES
FWD & BK LUNGES (switch)
SQUATS
DIAMOND PUSH UPS
BALANCE LEG EXTENSION KICK
BALANCE LEG EXTENSION KICK (opp)
SIDE PLANK UP & DOWN
SIDE PLANK UP & DOWN (switch)
BURPEE PUSH UP TO WALK IN
SIT UPS
IN AND OUT MOUNTAIN CLIMBERS
OPP HAND TO FOOT TO PUSH UP
ALT KICK THROUGHS
PUSH UP TO ALT SIDE KNEE TUCK
SIDE PLANK TO HOVER
SIDE PLANK TO HOVER (switch)
CROUCH TO LEAN PUSH UP
TOE REACH TO HOLLOW
FLUTTER KICKS
OPP HAND TO FOOT HOLLOW
GLUTE BRIDGE JUMP (same leg)
GLUTE BRIDGE JUMP (switch)
SQUAT JUMPS (40 seconds)!

Make sure to spend at least 5 minutes warming up prior to beginning this workout, with particular attention to your wrists and ankles.

This for me was a lot of fun! The ‘freedom’ of bodyweight and knowing that it is only 20 seconds of work makes me work even harder!!

I have no doubt you will smash this session!! 👊🏼👊🏼👊🏼👊🏼

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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