30-Minute Full Body HIIT Cardio Workout (No Equipment) | Zero30 Day 10

Hi, I'm Lindsey Baumgren and today I'm leading you through a 30 minute full body HIIT workout. High intensity interval training using just your body weight. So all you need is your body, a mat, a sweat towel because it's gonna get sweaty. And make sure you have some water on hand. Today's workout looks like this. You have four circuits. Each circuit consists of four exercises. A strength exercise followed by a power exercise. I'll give you options to leave the ground or keep it low impact. You get to decide. It's your workout. We're hitting it all today. Starting on lower body, moving to upper body. Then we go total body, core and abs. We're gonna knock it all out in 30 minutes. I hope you're ready to have a good workout. Let's get started with just a warmup. Okay, so feet are gonna go shoulder width distance apart. You're gonna give me a big inhale. Reach up nice and tall. Pull your belly nice and tight. Squeeze your butt. And then give me a baby back bend. Open up through the chest, the shoulders. That feels good, right? Reach up, big inhale, exhale. Take it down forward, fold. Just let it all hang heavy. Opening up your poster, our hamstrings, our low back right here. Can you walk your hands over to the right side of your body? Gentle twist spinal rotation and walk your hands over outside the left side of the body. Another gentle twist. Other side. Nice. Bring it back to center. Roll all the way up to the top, one vertebrae at a time. Once you get to the top, give me a shoulder roll up, back and down. Reach those arms up overhead again. And we're gonna alternate sweeps to the back, right and left. Just opening up the chest, the shoulders. Soft bend in the knees. Starting to lubricate and warm up our shoulder musc. We're going to hit it all today. Upper body and lower body and total body. You got four. Three, two, one. Step those feet a little bit wider. You're going to sit back into squats. So sitting down and up, down and up. Grounded through those heels squeezing your butt as you stand up. First squats of the day, right? So range of motion. You're going to get a little bit lower with each squat. Starting to warm up those leg muscles. Knees always go out towards the pinky toes. Stand up tall. Squats are your base move at any point in time today. You can always come back to these air squats right here. Give me four. Three. You're gonna stand it tall in two. Last one. Stand tall, reach up and swim it forward Bring those arm circles the other direction. Swimming those arms right towards me. There you go. Core stays tight. You got four. Three, two, one. Let's go back to squats. We're gonna add a knee raise. Squat right knee up. Squat left knee up. Nice. Opening up those hip flexors, driving through, adding balance and core engagement. Right core is going to be turned on throughout the entire workout. Nice drive, squat, drive. There you go. Everything today is done in 30 second timed intervals. So you get to do as many reps as you can do. You can always go slower than me or faster than me. Right here, you got three. Nice. Two and one. We're gonna jack it out. Option. Tap, tap right here. This is low. You want high impact. You jack it up. Up. Start to raise that heart rate. Get that blood flow into all those muscles in your body because you are going to use it all today. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Take it to the back of your mat. We're going to hinge over for what I call a walkout. So hinge over, push your hips back, walk out to a high plank. Hold here. Walk right back in, Tap the toes, stand up tall. Walking out, warming up our posterior chain. So stretching through my hamstrings. Nice little round out through the back. Reach up tall on the walkout. Shoulders are engaged. Core is engaged. Yes. There it is. You got one more walk out and you're gonna hold that high plank. Walk it out and hold that high plank right here. Hold it here. Take a nice wide base with my feet. Pull up on the kneecaps. Push back on the heels. Distribute the weight between all 10 fingers. Hold it here for 5, 4 shoulder taps in 2, 1. Opposite hand, opposite shoulder. Tap this shoulder. Keep those hips square and stable to the ground for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Step your right foot outside the right hand. Give me an easy twist. Rotating to the sky. As I rotate. This left hip is dropping towards the ground. This is where I get increased range of motion in the squats today. Hold here for three, two. Nice. Replant the right hand. Step back. High plank. Left foot outside left hand. Easy twist again. Dropping this right hip towards the ground. Working on mobility and range of motion for my squats. Hold here for 3, 2. We're going to do one more each way. Step back. High plank. Right foot outside right hand. Easy twist. There it is. Drop those hips to the ground. Three, two. Replant. Step back. Other side. Nice stretch here. That should feel good. Easy twist. Opening up through those glutes and hips for three, two. Nice. Right here. Replant the hands. Push back down. Dog. Oh. Tucking the chin, pushing the chest towards the thighs. Pedal out the heels for four. 3, 2, 1. Return to that high plank position. We're gonna go launch your plank. Bend, extend. Warming up the calves, the ankles. Getting some calf and ankle mobility. Gonna challenge your calf and ankle mobility with that first exercise in lower body right here. Bend, extend, bend and push. Think about pushing your nose over your hands. Getting your nose over your hands right there. You got three, hold, plank in two and one. Hold here for five. Four slow burpees. Here we go. Step your right foot, your left foot. Stand tall, take it down. Step back, step back. Step it in. In. Stand up, take it down, step back. One more. Right here. It's in. And stand tall. Back to jack it up. Jack's right here. Again. This is high impact, low impact. You tap it, we're finishing that warmup right here. This high knees and butt kicks right here. You got 5, 4, high knees in 3, 2. High knees, high knees. Get them up, get them up, get them up, get them up. There it is. This is high. You want low. You right here. There it is. Nice. Drive those knees, run it for 5, 4 butt kicks in 3, 2. Butt kicks, butt kicks. Heels to the booty right here. Kick your heels towards your butt. Nice. Add those arms. Eight, seven. This is it. Six, five. You got it. Four, three, two, one. Solid warmup. Got to spend time warming up that body because you are going to kick it into high gear right here. Grab some water. Okay, four circuits, four circuits. First circuit, all about the lower body. Okay? All lower body, four exercises. 30 seconds. On 10 seconds, rest, I'm going to show you from the side. First move is a squat with a calf raise. Squat, pop the heels, drop them, stand tall, Squat, pop, drop that. That's move number one. Okay, I'll give you options along the way. 30 seconds. Move number one. You're on in five, four, three, two. Let's go. Squat. Lift the heels, lower them, stand tall, take it down, pop the heels up, lower them. Working on calf mobility, ankle mobility, right time under tension. Holding that squat at the bottom. My chest has got to stay up. If you have a name tag on, I want to know what your name is. I'm going to turn to the front so I can keep facing you, okay? Squat lift. Lower again. 30 seconds. You take this at your pace. From here we go right into squat jumps. Ho. Fire. Yep, it's coming in 3, 2, 1. You got a 10 second rest. And we go squat jumps. Good old squat jump. You don't want the squat jump. Rapid air squats. Okay, you're on in three, two. Let's go. Squat jumps. Down, hup. Right there. Big explosive movement. Big explosive movement. This is high impact right here. Leaving the ground. High intensity interval training. Low impact option. Rapid squats. Down, up, down, up. Maybe a calf raise at the top. That's an option. Let's go. Right here. Come on. Yes you can. What would it look like if I said 10 seconds? What do you got for me? Come on. 10, 9, 8. Let's go. Finish strong. Last 5, 4, 3, 2. You're out. Walk it off. Shake it out. Pass through, lunges standing on my right leg. Left leg goes front lunge, reverse lunge, front lunge, reverse lunge. That's your move. Catch your breath, you're on. Quick transitions, you're on in three, two, two. Let's go. Front, front lunge, reverse lunge, front lunge. So I'm standing on my right leg, just my left leg. Now if that pass through is challenging, tap, step back, tap, step front tap. It's a good option. Tap it out. Otherwise go for that challenge. Drive front, drive on the front lunge and drive up that front heel. Reverse lunge. Stand tall in the front glute. Working both glutes right here. You got 5, 4, 3, 2, 1. Lunge drops. Stay standing on your right leg. Just your left leg goes boom, boom. Right there. Drop it. Just the left leg drops. It's going to get nice and fiery. You get a 30 second break after this. Earn it. OK, you're on in three, two. Let's go. Drop, drop. It's fast. I'm gonna show you from this side right here. Drop, drop. You want low impact. Drive, drive, drive. Right there. Either way, this is a powerful movement. Yes. Power coming from the legs. 30 second break. Gotta earn it. Let's go, let's go. 10 seconds right here. Finish strong for me. Yes, you can. Five, four. Come on. Three. Yes. Two and one. Legs grab water. One way to start a workout, right? Legs on fire. You have two beautiful legs. So we switch sides second time through. Okay, same four moves. Close that. Lower body. Squat, calf raise, squat jumps. Pass through, lunges on the other side, lunges on the other side. Power lunges. Yep. Four moves, same thing. Catch your breath. You guys ready? You got 10 seconds on recovery. Left squat with calf raise. I'm going to stay facing you. Feet are a little bit wider than hip width, distance. Chest is lifted, core is turned on. You got three Two, one. There it is. Squat. Pop the heels. Drop them, stand tall. Squat, pop, drop. Okay, this calf raise at the bottom. It's challenging. You can always just hold and stand. Hold and stand. The goal is to increase time under tension. What does that mean? Different from a normal squat. You're increasing the time your legs have to work because you're holding at the bottom for the calf raise, right? Nice work. You have five seconds here. Five seconds. Come on, finish. Three, two. Give me one more squat for the good old fun of it squat jumps, that's where you go. 10 second recovery, quick transition. Squat jumps or rapid air squats. You decide. You're on in three, two. Let's go. Come on. Up. Leave the ground. Make it big, make it explosive. Yes, you can. Come on. You know your options. This is high impact. You want low impact right here. Rapid squats. Down, up, down, up. This exercise is meant to challenge your heart rate, cardiovascular endurance. You should be breathless, friends. Breathless. At the end of this. What would it look like If I said 10 more seconds? It should burn. You should want out. You're there in 5, 4, 3, 2, 1. You're out. Good job, you guys. Standing on the left leg, right leg goes front lunge, reverse lunge, tap in the middle. Or don't you tell me you're on in 3, 2, 1. Front lunge, tap, reverse lunge, tap or pass through. Pass through, find that balance. Challenge your core. You might notice one side seems easier than the other side. Here's the truth. We all have a lazy side. That's why we do split training. Challenge our body in different planes using single sided legs. Because this evens it out. Both sides need to work equally as hard. Training my lazy side to be just as strong as my strong side. Come on, you got five, four, three, two, one. Okay, lunge with a knee drive or drop lunges. Just my right leg drops, left leg stays, right leg drops. Come on. Last circuit on the legs. You're on in four, three, two. Let's go. Last 30 seconds right here. Make it good. Close out legs. One minute break between circuits. We like that, right? We like that. Yes, we do. Come on. Option drive. Drive. Remember, this is power right here. Power. Come on. High intensity interval training. Heart rate's got to get high. That's the goal. What would it look like? 10 seconds. Yes. You can finish with me. Let's go. 5. Come on. 4. Yes, you can. 3, 2 and 1. Legs on fire. Holy bananas. Holy bananas. That's what we say when it gets tough. Holy bananas. Grab some water. One, Minute recovery, upper body. Nice work, you guys. Same format, four moves, upper body. Alternating strength with power. This is tough stuff. Okay? Choose a level that works for you. One circuit down, three to go. Show your first move. Push ups. Push ups. We love them. I'm going from my knees. It's a one and a half push up. Okay. All the way down, halfway up, down to the top, full half, full top. That is the move. Okay? One and a half push up. It is hard. Drop to your knees when you need to. If you're on your toes, I want to be you. I want to be you one day, friend. That's what I'm working for right here. Knees on the mat. Shift it forward. Shoulders are stacked over wrist. One and a half push up. You ready? Because it starts in three, two. Let's go. Take it all the way down, halfway up. Down to the top down. Half down, top down, half down. Can you see why I'm on my knees right now? Yep. I want you to think about distributing the weight between all ten fingers, okay? That's Q1, Q2. Elbows fall back towards my hips, not winging them out to the side. Keep them nice and tight to my body. Working chest and triceps. My push muscles. Push muscles. Right here. Come on. Yes, you can. Five seconds, final five. Four, three, two, one. Quick. Sit back. Stretch it out, you guys. We go burpee, two jacks. I'm going to show you what it looks like. Step or jump? Punch, punch, step or jump back. Burpee two jacks. You ready? Because you're on in three, two. Let's go. Give me a burpee. Jab, jab down. Right here. Jab, jab. You can step back, step in. Punch, punch, or jump back. Punch, punch. You choose your level. You got 30 seconds. This is your power move. Come on. Put something behind those jabs. Engage the core. Come on. Stay loaded in the lower body. Make it powerful, make it strong. It's got to be that boom, boom. Yes, you can. Let's go, let's go. 10 seconds here. Yes, you can. Yes, you can. You are so sinking strong right here. Final side. 5, 4, 3, 2. Done. Knocked it out. Nice work, you guys. Plank walkout. Okay? Remember what we did in the warmup. Plank walkout. Hinge over, walk out to high plank. Walk right back in. That's your move. That's your move. Shoulders and core, you're on. This goes so fast, you guys. In three, two, let's go. Hands on knees. You see how I was. Hands on knees right there. I want you Hands on knees at the end of every power circuit. Okay? Tap the toes, stand up, take it down, walk out. High plank. Walking right out to that flat high plank. Okay? Think about your back being a tabletop. Hold it there for a second. Walk it back in, make it stable. Make sure. Make it stable, you guys. Okay, we're gonna add on to this move. That's what we're gonna do. Yep. Adding on in 5, 4, 3, 2. You are on break. I'm gonna show you what it looks like. Power looks like this. Walk out to that high plank, jump up, hop back. Walk out to that high plank, jump up, hop back. That's what it is. You guys ready? Cause you're on. Three, two, let's go. Walk out to that high plank jump. My feet outside, my hands stay loaded in the hop back. Stay nice and low. Come on. You got 30 seconds to move through this as fast as you can. Yes, you can. Come on. Walk up, find that high plank, Hop the feet, hop back. Right here. High intensity interval training. Pairing strength training with cardiovascular endurance. This is where strong bodies are built, you guys, using just your body weight. It is amazing what you can do. Take this workout with you anywhere. What would it look like If I said 5, 4, 3, 2, 1. You're out. Nice work. Grab some water. Water, water. Hydrate, hydrate. Okay, got to do arms again. Arms, arms again. Are you ready? Another time through the arms. All right, you guys, one more round on the arms. Four moves. One and a half pushup. That's where we start. One and a half pushup, take it down to the knees. One and a half pushup. Finish off. Arms, close it out. Two sets per circuit. One and a half pushup starts. And three, two, one. Here we go. It's all the way down, halfway up, down to the top. Down half, down, top. I'm on my knees because I want good form. Yep. I choose good form any day. You guys, gaze is slightly in front of me. Don't let that neck drop. Strong neck. Neck is in line with the spine. Big exhale. That's what takes me up to the top. Right? Inhale down, exhale, push up. You feel that chest? Oh, it should be talking to you. Can you keep those toes tucked on the ground? That's going to engage the abs. Low abs turn on when my toes touch the ground. Yes. Oh, it burns. I want out. I'm out. In five, four, three, two, one. Finish. Push back. Okay, guys, burpee two jabs. Burpee two jabs. Let's go. Finish this arm circuit. Yes. You can burpee two jabs, set it up. You're on in three, two. Let's go. Give me the burpee. Boom, boom. Take it down. Step or hop it. Boom, boom. Let's go. Right here. 30 seconds of intensity. 30 seconds of intensity. This is where the heart rate spikes. The heart rate spikes right here, okay? You got walkouts. It gets to come down on the walkouts next, right now. Power and intensity. That's what I want from you. 30 seconds of power and intensity. Intensity, yes, you can. Can do anything for 30 seconds. Especially because you only got five left. Finish with me. 5, 4, 3, 2, 1. More burp. Because we love them. Walk outs. Back of your mat. Catch your breath. Are your knees hands on knees? Because you should be. I'm dying. Are you dying? All right. Plank walkout. Walk out to plank. Stand up. You're on in three, two. Let's go. Walk out to that high plank. Walk it back in. Stand up. This can be slower. This is where you catch your breath, right? Catch your breath. Move at a cadence that you can stick with for 30 seconds while catching your breath, okay? Gotta let that heart rate come down so it has somewhere to go. Let that heart rate come down because it's going to go up. On the next power move, you add the hop forward, hop back to this plank walkout. Okay? We add on in 5, 4, 3, 2. You ready? Let's add on walk out to high plank. Hop the feet forward, Stay low, hop back. Okay, it's about three hops back. Hop up, stay loaded. On the hop back, you can always walk it back. Okay? Step, step, step. You decide. Okay, Stay low, stay low. Let's go. Come on. Last move, right here of upper body, and then that one minute break is waiting for you before we go. Total body. Yes, you can. Yes, you can. Hang with me 10 seconds here. Whoo. You are so stinking strong. Yes, you are. You were made to do hard things. Let's go. 5, 4, 3, 2. You're out. One minute recover. One minute rest. Grab some water. Water, Water. We need it. You should need it. Halfway. Two circuits left, you guys. Grab some water, you guys. You are halfway through this workout. You have knocked out two circuits. Lower body, check. Upper body, check. Two left. Total body, core. That's what you have left, you guys. Two circuits. And you know the drill. Same four format, four moves. Strength, power. Strength, power. You guys. In. This is where you gotta decide to buy in, right? Halfway through, you should be feeling good, right? Feeling good. I know I am. I am ready for total Body, I'm going to show you your moves. Same thing. 30 seconds per move. First move is a sumo squat lunge. Heels in, toes out, take a nice wide sumo squat. It looks like this. Squat lunge, squat lunge. So I'm staying low in the legs the entire time. Dropping my knee towards the mat. Squat lunge, rotating that back toe. Give me that full pivot. Okay? Be kind to your knees. How do I be kind to my knees? I use my butt for this exercise. Okay. With me. Chest is up. Shoulders stacked over hips. Get low in those legs. Shake it out, shake it out. You got five seconds left. Don't go yet. No, never start before the timer. You're on in three, two, low. Give me the squat. The lunge. Squat lunge. Rotating that back toe. Dropping the back knee towards the ground. Right there. Drop it down. Staying low in the legs the entire time. Constant tension on those legs entire 30 seconds. You got it Right here. Nice. Awesome job, you guys. From here, we go back to power. We amp it up, we amp it up. We like it. 10 seconds. Let's go. Finish. Squat lunge. How low can you stay for five? Let's go four. And three and two and one. Okay, here's the move. You jack the legs, you squat, jump. Wide, narrow, up, wide, narrow up. You want low impact, tap, tap, tap, tap. Or you can just jack it, jack it. Add the squat jump if you want. Options for everyone. You're on in three, two. Let's go. 30 seconds. Wide, narrow, explode. Wide, narrow, up. Wide, narrow, wide, narrow. Okay. Yes, you can. 30 seconds, cardiovascular endurance. There's the hair. Come on, come on. Hair's flying everywhere. Sweat's flying everywhere. You're on circuit three of this 30 minute workout and you are crushing it. Yes, you are. Come on, stay with me, stay with me. You got five seconds here. Five, four, three, two, one. You're out. Nice work. Lateral lunge. With a crunch, we go to the right. Lateral lunge up. Crunch. Add the crunch if you want. Or tap. I'll show you the tap first. You're on in three, two. Let's go. Lunge and stand. Option A, lunge and stand. Option B, lunge, drive, crunch. Choose a level that works for you. Okay. Focusing on pushing my hips back towards the wall behind me. I'm going to the balance. Hello, core. There it is. Not even in our core circuit yet and we're doing core. Yes, it's built into every move. Come on. Yes, you can. Right here. Catch your breath. It's got to have somewhere to go. 5, 4, 3, 2, 1. Skaters, skaters. Option A, tap it, tap it. Option b, bound, bound. 30 seconds. Powerful skaters, coming at you in three. To the right. In two, one. Let's go. Drive, drive, drive. Chest is up. Explode off that standing leg. Push, push, push, push. Outer glutes. That is what is activating my outer glutes. Also known as my abductors. Abductors. There they are. Yep. Okay, you walk around, you tell everybody I worked my abductors today. They're gonna be like, oh, your abs. You're like, no. My booty. My booty. Come on. Push, push. Let's go. Power. Give me five. Four. Finish. Yes, you can. Three. Let's go. Two and one. Walk it off. 30 seconds. Recover. Repeat it. Same four moves. Same four moves. Sumo, squat, lunge. Total body circuit. Right here. Total body circuit. Sumo, squat, lunge. Find it. Heels and toes out. You're on in 5, 4, 3, 2. Let's go. Give me the squat, the pivot. Squat, pivot. 30 seconds. How low can you stay in your legs? You want to add a little tricep? Push down. There it is. Hey. Boom. Triceps. Yep. If I add my arms, maybe I won't feel my legs burning so bad. That's what I always tell myself. How can I take my mind off the burn? Because I got to stay in it. I got to stay in it. I can't quit. Come on. 10 seconds. Yes, you can push it right here. Finish. Final five, four, three, two, one. Wide, narrow. Jack it, jump it. Okay, you can always just tap, tap or jack. You decide. You're there in three, two. Let's go. Cardio, right here. This is the intensity part of high intensity interval training. Out. In, out, in. Fight your feet. Come on. How fast can you move those feet? Out. In, out. In. Come on. Yes. Explode. Whoever said using your body weight wasn't hard has not done this workout. 5, 4, 3, 2, 1. Lateral lunge. Lateral lunge to the left. Tap it or crunch it? You tell me what works for you. Lunging in 5, 4, 3, 2. Let's lunge, lunge, tap, push the hips back behind me. Option. Lunge, crunch. There it is. Lunge, crunch, right into it. Balance, coordination, core. Beautiful thing. You come back, you do this workout again. If you're struggling with this crunch, come back, try it again. Workout is not going to get easier, I promise you that. But here's the deal. You get stronger. Every time you do this, you get stronger, and that is what we're going for. You guys, strength and cardio conditioning. You got five, four, three, Two. You're out. Skaters, for the last time, who's with me? We're skating. Skating in five. To your right. In three, two. Let's skate. Right here. Push it, push it, push it. Come on, let's go. Push. Drive off that standing leg. Make it big. Make it powerful. Yes, you can. You got this. You got this. Finishing strong. Total body right here. 10, 9, 8. Let's finish. Yes, you can. 6, 5, 4, 3, 2, 1. High fives. Grab some water. Virtual high fives. Because you're crushing it. Okay? All that's left is core. Good news. You do core once, you do core once. Four moves. Four moves. Okay, that's it. You can do anything for four moves, can't you? Mm, I think so. Four moves, 30 seconds a piece. I'm getting sweaty. Sweaty Sweaty Betty. Side plank. Doesn't matter which side you do. We're going to do both sides. Okay? Side plank. Option A, inside knee is on the ground, outside leg is lifted. Hold here. Option B, scissor your feet like this. Option C, stack your feet like this. You decide. You're holding a side plank. In five, four, three, two. Let's hold. 30 seconds. Right here. Again. You can drop to that inside knee. Scissor the feet, stack the feet. That is your progression. If you're on the knee, you're striving for scissor. If you're scissoring, you're striving for stacking. If you're stacking, maybe you strive for a leg lift. I don't know. Holy bananas. Holy bananas. That is something. I'm gonna hold it here for the last five. Four, three. You're awesome. Two and one. Take it over. Find a high plank. High plank. Okay, four mountain climbers, Open to T. 1, 2, 3, 4. Open to T. Same thing. Open to the other side. Four mountain climbers, open to tee. You're on in three, two. Let's go. Give me one, two, three, four. Open to T. Take it down. Climb for one, two, three, four dot Open to T. Other side. Right here. Climb for four. Three, two, one. Open to T. Let's go. Climb for four. Three thousand two, one. Open to T. You got it, you guys. One, two, three, four. Finish. One more. Other side and you're done. Right here. 1, 2, 3, 4. Open to T. You're done. I'm gonna turn to face you. Side plank. Other way. Other forearm on the ground. Doesn't matter. Again. Knee down. Scissor or stack. You decide. You're holding. And three, two. Hold that side plank right here. Hold it. I want you to Think about. We're working the obliques, side abs. Lifting your hips to your highest point. Hold right here. Keep my shoulders stacked over my elbow. Maybe you can put this arm above you, float it. What would it look like if I said 10 seconds? Oh. Could you lift that outside leg? Oh, my goodness, it burns. Everything is on fire. It hurts. 5, 4, 3, 2, 1. Ah. Take it down to your back. Take it down. Or I should say a seated boat pose. That's where you go. Right here. Seated belt pose. You're gonna hold right here. Okay? Option A, you hold here. Option B, you let it go. Let your hands go. You go knees, heels, knees, heels. 30 seconds of knees, heels with me. You're out in three, two. Let's go. Knees, heels. Ha. Using my breath here, that exhale as I reach for the heels. Ha. Sitting on my fist bones. Okay? Right in my booty balancing core is turned on the entire 30 seconds. Take the work out of my hip flexors right there. Put it into my abs. How do I do that? Pull my hip bones together. Think about pulling your hip bones together. 10, 9, 8. You got it. 7. This is it. 6. Finish strong. 5, 4, 3, 2, 1. Ah. Take it down. Oh, nice long body stretch. You earned it. Everything just hangs heavy. Arms overhead, legs are long. 30 minutes of high intensity interval training using just your body weight. I am oh, so sweaty, and I hope you are too. Okay, when you're ready, hug your knees in. Okay? Give yourself a nice little happy baby stretch here. Nice little happy baby stretch. I'm reaching for the inside arches or soles of my feet. Just rolling that low back into the mat. We're gonna kick into my right leg. Send it long. Kick into it. Oh, this should feel so good. You guys have earned every second of this stretch. You see my leg shaking? You see it's shaking right now. That means we hit muscle fatigue and failure, and that is what we want. That means we worked hard, you guys. That is the goal. Bring it in. Nice work. You're gonna hold your right knee and send your left leg long. Give your knee a nice little hug here, and then pull it slightly out towards my armpit, opening up this hip flexor. Okay? Nice work, you guys. 30 minutes. Actually, it's gonna be about 35 with our cool down and warm up. Send the leg long, option to climb up, reaching for the caption. Ankle, neck, and shoulders off the mat. Point the toes, flex the foot right here. Yep, lot of ankle mobility today. Maybe roll it out. That feels good. A lot of those calf raises, those squat jumps. Nice work. From here, you're going to guide the right ankle across the left knee. It's a lying figure four. So I'm pulling in on this left knee. As I push away with the right ankle, you should feel this in your outer glutes. You know those skaters, that outer booty. That is what you are feeling right here, right? Nice figure four stretch right here. This should feel good. Awesome job, you guys. 35 minutes of high intensity interval training. You should be gassed using just your body weight. You did it. You did it. Send it long again. Whoo. Unwind this time. Hugging that left knee. Grabbing the shin. Never on the knee, the shin. And then pull it slightly out towards the armpit. Okay? Opening up this hip flexor. Nice Inner thigh growing stretch. Bring it back to center. Send that left leg long. Climb up, Reach for the caption ankle. Point the toe, flex the foot or roll that ankle. Roll it out. Always feel so good. Stretching. Why do we do it? Because high intensity interval training, strength training, compresses our muscles. Take this ankle, guide it across the knee. Lying figure four. Okay. We need to strengthen and lengthen. We're also pushing that lactic acid. If you ever feel fire and intensity, squat jumps, your quads, they're like, I want out. That is lactic acid building in your muscles. Okay, you guys, you stretch to push the lactic acid out of your muscles, right? We want it out. That's what makes us sore. You got to stretch it out. Nice. Roll it long. One more big inhale here. As you exhale, cross your ankles. Pull your knees to your chest. Roll yourself up to a seated position. Turn up towards me. Right here, facing each other. Soles of the feet to touch. Butterfly stretch. Shoulders down and back. Hinge slightly forward, pushing your hips back towards that wall behind you. Stretching the inner thighs. You're going to hold here. Place your right hand on the mat. Left arm goes up and over. Big side body stretch. Switch that other side. Left arm goes up and over. Big side body stretch. Bring it back to center. Send those legs long. Clap it out because you are done. You knocked out this workout. Awesome job. Thank you so much for joining me for this bodyweight hiit workout. You can find more of my workouts on this page. And I hope to see you again soon because I want to sweat with you. Friends. Come back soon. See you for another workout.