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Ignite your metabolism with this high intensity full body workout! This calorie torching, HIIT workout is designed to challenge you from head to toe! We'll kick things off with a dynamic warm up to prime your body for the fiery sweat session ahead. Then, brace yourself for 32 minutes of heart pumping, full body exercises that'll have your muscles quivering and your heart rate soaring. No equipment? No problem! We're using just your bodyweight to sculpt and tone. The timer will be on for 40 seconds of work with 20 seconds of rest between exercises. We'll end strong with a 90 second finisher burnout. Hit play and let's get to work!
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Workout Details:
⏱️ Duration: 35 minutes (4 min warm up, 32 min workout, and stick around for a 4 min cool down & stretch)
🏋️♂️ Equipment: Bodyweight only; just a mat, your towel and water bottle
⏱️ Workout Intervals: 40 seconds work, 20 seconds rest // Finisher: 30/30/30, no rest
The exercises for this 35 min high intensity full body workout are listed below:
Warm Up // 30 sec work, no rest between exercises
0:25 Run in Place
0:55 Jumping Jacks
1:25 Squat + Heel Taps
1:55 Cossack Squats
2:25 Lateral Squat Walk
2:55 Inchworm Push Ups
3:25 Plank to Bear Plank
3:55 Butt Kicks
Workout // 40 sec work, 20 sec rest
4:45 Prisoner Squats
5:45 Lateral Squats
6:45 High Knees
7:45 Forward Lunges
8:45 Half Burpees
9:45 Push Up Toe Taps
10:45 Commandos
11:45 Jumping Jacks
12:45 Front to Back Lunges R
13:45 Front to Back Lunges L
14:45 Lateral Hop Ghost Ropes
15:45 Squat Jacks
16:45 Reverse Lunges
17:45 Shoulder + Knee Taps
18:45 Plank Jacks
19:45 Bicycle Crunches
20:45 Flutter Kicks to Leg Lowers
21:45 Crunch Kicks
22:45 Blast Off Push Ups
23:45 Hamstring Marches
24:45 1-1/2 In + Out Squats
25:45 Lateral High Knees
26:45 Switch Lunges
27:45 Tabletop Crunches
28:45 Single Leg Extensions
29:45 Skaters
30:45 Calf Raises
31:45 Push Up Pulses
32:45 Squat + Cross Punches
33:45 6x Mountain Climber Burpees
Finisher // 30 sec work, no rest between exercises
35:05 Air Squats
35:35 Spider Push Ups
36:05 Burpees
36:55 Cool Down & Stretch
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
