35-Minute FULL BODY HIIT Cardio Workout (Tabata-Style) || No Jumping + No Equipment

Hi, I'm Lindsey Baumgren and today I'm leading you through a 30 minute total body Tabata workout. Today's workout is cardio focused. So it's a cardio workout done Tabata style. That means Every exercise is 20 seconds of high intense work. All in a low impact way. 10 seconds to recover. We have 20 different exercises. That means it's going to go fast and furious. You're going to keep your heart rate high the entire time and we're going to do it all without jumping. You're never going to leave the ground, but you are going to work hard. Well, I like to call this low impact, high intensity. That's what we're striving for today. 30 minutes of cardio you can do at home using just your body weight. You guys, just your body weight, a mat, a sweat towel and a water bottle. All you need for today's 30 minute Tabata workout. Are you ready to work with me? Let's get started with a warm up. So we're going to warm up our bodies. Ok. How we're going to do that is feet our shoulder width distance apart. Give me a big inhale. Reach up nice and tall. Squeeze your butt for me. Give me a baby back bend. Open up the chest. Shoulders. That feels really good. Reach tall. Drop your right arm. Open arm twist. Take it to the small of your back. Big reach overhead. Open up the lats and the core. Nice. Reach back up to center. Other side. Drop the left arm. Take it to the small of the back. Reach up overhead. Nice. Opening up the chest. The shoulders. Bring it back. Reach up nice and tall and give me a forward fold. Hinge those hips back towards the wall behind you. Let your neck and shoulders hang heavy here. Plant your right hand on the ground. Left arm goes to the sky. Roll up the wrist. Nice work. Switch it out. Other side. Reach high to the sky. Roll up the wrist. Nice. From here, plant the hands. Roll all the way up to the top. Give me two big shoulder rolls at the top. Feet are nice and wide. We're gonna sit right back into squats. So sit down and up. Sit down and up. Just like you're tapping that butt back on a chair. Grounded through the heels. I always like to think if I had a small stack of paper, could I get it underneath your toes. Wiggle your toes for me. Every squat you do today, you ground down through the heels. Okay? Wiggle your toes. Nice work. Keep that chest lifted. Dropping that butt a little bit lower with each squat. Striving to get a nice 90 90. What I mean by that is knees and butt align at the bottom. Right there. Knees and butt align. There it is. You got four. Nice work. Three. We're gonna move side to side in two. And hold this squat. Step to the right. Right two, step it left. Two step it right. Two step it left. There you go. We're going to move in all planes today. That means we're going to go side to side. We're going to go front to back. You're going to get it all. You can add those arms. Nice little runner arms. The bigger the arms today, the higher the heart rate. We're going to get our heart rate high using just our body weight in a low impact way. Take it one more each way. Other side. Nice. Bring it back to center. Stand up. Tap it out. Tap it, tap it. There you go. Side to side. Like I said, bigger the arms, higher the heart rate. Okay? Want to use those arms? Anytime I bring my arms above my head, that heart rate starts to rise. Right here, you got eight. Seven, six. Knees to the front in four. Three, two. Pull those knees up. Right, left. Squeeze that core. Exhale, exhale. Core stays tight the entire workout. Right here. 4. Take it to a high kick in 3. You got it. 2. Last one. Crunch it now. Kick it, kick it. Drive your heel to me. Kick it, kick it. Big powerful kicks. Pull down the arms as you drive your heel towards me. You could be here. Nice and low. You do you range of motion. All up to you today. How hard you work? All up to you. You got four. Three, two, one. Hamstring curl. Kick your heel to your butt. We're taking that motion, reversing it. Opening quads. Top of the thighs right here. Open them up. Kick your booty for eight. Seven, Six. Nice work. Five, four. Three, two. Back to tap it up. Tap it, tap it, tap it. Give me five. Four. Hold wide. In three, two, one. Take it nice and wide. Sumo squat. Tap it down. Reach it tall. Tap, reach. Can you get those fingertips to touch the ground? Tap down, reach high. Tap down, reach high. Nice work. Maybe you're not going to the ground. That's okay. Okay, you do you to the knees. Right here to the floor. You choose. You choose. 4. Let's go. 3. Hold it low in 2. And hold it here. Push side to side. Hit those inner thighs right here. Can you give me a reach? A reach. Now let's go across. Across. Reach across as you push those hips side to side. Right there. Eight. Seven. Six. Five. Stay low in those legs for three. Two. Walk it in. Walk it in. Right here. Just walk it out. Walk it out. You ready? Upper body cardio. How do we do it? You're going to jab it. Jab it right here. Jab it. Jab it. Right, left, right, left. Boom. Powerful punches. Keep that core tight. You got 8, 7, 6, 5, 4, 3, 2, 1. You guys warm? You ready to knock out this cardio workout? Grab some water. Quick sip. 20 seconds per move. 10 seconds rest. It's gonna go really fast, okay? Repeat each move twice. So we go 1, 2, repeat, 1, 2. Move on 3, 4. Repeat, 3, 4. All time the intervals. I'll count everything. You just have to hit play and follow along with me. Are you ready? Okay, I'm going to show you your first two moves because it's going to go fast. Squat with a front kick, squat kick, squat kick. You can be down here or get that hand tap in. From there. You go right to a double wide knee. Crunch, crunch, crunch. Switch. Crunch, crunch, switch. Crunch, crunch. Low impact. High intensity. 20 seconds per move. Circuit number one. Are you guys ready? Squat with a front kick. Squat with a front kick. Squat with a front kick. It's going to be a lot of fun. All right, let's get ourselves set up. Let me fix myself here. All right, you guys. Squat, front kick. You're on in three, two. Let's go. Give me the squat. Kick it. Squat. Kick it. There it is. Nice squat kick. Like I said, you don't have to reach for the toe tap, okay? It could be low impact right here. Just kick. Just kick. Or give me the pull. Yep, you got five. Come on. Four. Yes. Three and two and recover for 10. Walk it off. Double wide knee. Crunch, crunch, crunch. Switch it. Crunch, crunch. Two per side. In five, four, Three, two. Let's go. Right here. Crunch, crunch. Switch. Crunch, crunch. Right two, left two. Right, right two, left two. Come on. One. Arm goes overhead. Make it big. Big pull. Pull. Low impact. Cardio. Gotta raise that heart rate. Core's turned on. I like to put my other hand on my abs. Feel em work. Final five. Four. Three, two. You're off. Ten second rest. Same thing, same thing. Squat, front kick. Squat, front kick. Back on in. 3, 2. Let's go. Give me the squat kick. Squat, squat. There it is. Squat with a front kick. Come on. 20 seconds. Yes, you can. 20 seconds per move. 10 second rest. It goes fast, right? Come on. Five. Four. Three, two, one. You're out. Double crunch, double crunch. For the last time. Two on the right. Two on the left. Set it up. You're on in three, two. Let's go. Right here. Crunch. Crunch. Switch it. Crunch, crunch. Switch it. Switch on the fly. You can always go faster than me. Or slow it down. Crunch, crunch, crunch. Crunch, crunch, crunch. You choose. You guys, it's your 20 seconds, okay? Your intensity. That's what I'm looking for. Finally. Five, four, three, two. Walk it off. 30 second recovery between circuits. Circuit number two. Two new moves. Two jabs, one squat. Looks like this. Boom, Boom. Down, up. Punch, punch, squat. That's one move. Two. We're gonna walk it right. Two, punch, left, two, punch. Those are your two moves, okay? Two jabs, one squat. 20 seconds of work. 10 seconds of rest. Set yourself up. You're on in three. Two. Let's go. Gimme. Punch, punch. Down, up. Jab, jab. Fast, fast. Squat. Fast, fast. Squat. Put something behind those punches, okay? Boom, boom. Down. Boom, boom. Down. Keep that core tight. Yep. There you go. Drive those knuckles right to me. Little hip rotation. Feet stay planted. Soft bend in the knees. You got it. Last five. Four, Three, two, one. We're gonna walk it. Two walks. One crossbody punch. Stay low in the legs on the walks. Low in the legs to the right. In three, two. Let's go. Right here. Walk it. Two, cross walk. Two, cross. Pull, pull, pull, pull, push. Come on. Stay low in those legs. Boom. Like I said, more you add the arms more, that heart rate's going to climb. You choose. What do you want today? Your workout. Low impact, high intensity. Push that heart rate right here. Boom. Come on. Yes, you can. 5, 4, 3, 2, 1. Shake it off. 10 seconds. Same two moves. Repeat, repeat. Two jabs, one squat. Two jabs, one squat. You're there in three, two. Let's go. Give me the right. Left, down, up. Come on. Fast, fast, fast, fast. These quick transitions, that's what keeps the heart rate high. That's what makes this workout hard. Makes it challenging. Right? Boom, boom. Get down. Boom, boom. Get low. Drop it low. Come on, you're in the final. Five, four, three, two, one. Ten seconds to rest. We walk to the right. Two walks, one, cross body jab. Two walks. One cross body jab. You're there. In three, two. Let's go. Let's go. Walk it. Two, walk. Two, boom. Think about landing that punch. Pivot through that back toe. Boom. Come on, make it powerful. Make it big. There you go. How low can you stay? Fast. Can you move? 20 seconds. Last time you're going to do it. So much variety in this workout. Five, four, three, two. Out. Nice work, you guys. Circuit three is done. Or circuit two. On to circuit Three. Okay, fast Inchworm walkout right here. Feet are nice and wide. Walk out, walk right back in, tap the toes, walk right back out. You're just walking out and in. Hitting the shoulders and the core. Hitting the shoulders and the core. You ready? You're on in three, two. Let's go fast. Walk out, walk out. Find that high plank. Walk back in, tap the toes, walk it right back out. Your pace, your tempo. 20 seconds, right here. 20 seconds of work. Yes, you can. Nice work. You guys look so good, so good. From here, you're gonna hold a plank, okay? So just keep walking out. You have 5, 4, 4, 3, 2, 1. Walk out. Hold that plank. Toe taps right here. Tap it, tap it, tap it, tap it. You want to get real fancy. You can add a shoulder tap, show you what it looks like. You're on in four. Three, two. Hold that plank. Tap the right toe, the left toe option. Opposite shoulder, opposite toe. Oh, my goodness. There it is. Woo. Challenge the balance challenge the core. There it is. Come on, you can do anything for 20 seconds. Yes, you can. Keep those hips square to the ground. Let's go, right here. 5, 4, 3, 2, 1. Quick sit back, quick stretch because you're right back on plank walkouts. 20 seconds. Catch your breath. Walking it out to that high plank. You're on in three, two. Let's go. Like I said, this workout moves fast and furious. I love it because there is so much variety, so many different ways to move your body with just your body weight. Keeping your heart rate high the entire time, right? Staying in a nice heart rate high and zone the entire time. You got 5, 4, 3, 2, 1. Quick 10 second recovery. Hold your plank. Option toe tap option. Add the shoulder tap, toes and shoulders if you want to get fancy. In five, four, three, two. Let's go. Right here. Tap it, tap it. This is option A. Option B, add the shoulder and the toe. Opposite hand, opposite leg. You can do anything. 20 seconds. Yes, you can. Hold that plank. Keep that core nice and tight. Neck in line with your spine. Yes, you can finish strong right here. 5, 4, 3, 2, 1. Sit it back, stretch it out. Grab that sweat towel. Plank. All the sweat comes to the face. Just pouring, right? Wipe it off. Nice work, you guys. Circuit number four. Okay, circuit number four. Grab a quick sip of water. We're getting there. Ten circuits total. Lateral lunge with a reach. Lunge right, reach high. Left reach high. Think about pushing those hips back towards the wall behind you. From there we go. Lunge, knee drive, lunge, knee drive. It's big. It's powerful, big and it's powerful. Right lateral lunge to your right. Lunge down, reach high. That's where we go. In 4, 3, 2. Lunge to your right. Lateral lunge up. Side, center, side, center. Big range of motions. How we get the heart rate high. It's got to pump muscles to ever gotta pump muscles. Pump your muscles. It's gotta pump blood to every muscle that's working right now. That is every muscle in your body right here. Yes, it is. Stay with me. Nice work. Get 5, 4, 3, 2, 1. Standing on your right leg, just your left leg goes lunge, drive, lunge, drive. Talk about lunges and legs on fire. You're there. Three, two, let's go. Give me the lunge. You can always tap, tap, tap. Think about gently tapping that back knee towards the ground. It's power. Okay? Power. Big, nice. Exhale, drive. Make it big, make it powerful. Give me four. Three, two, one. You're out. One. Walk it off. Back to those lateral lunges. Side to side. We'll go to the right again. Tap down, reach high. Push your hips back towards that wall behind you. Okay? Catch your breath. You're on in three, two. Let's go. Right, center, left center. Keep that chest lifted. You got a name tag on? I want to know what your name is. I see you at home. I see you working hard. Keep it up, keep it up. Yes, you can. You got this. Love this workout. Cardiovascular endurance for everyone. Low impact, whether you're pregnant, postpartum, recovering from an injury, a runner. You got five, four, three, two, one. Lunge, knee drive. Other side. Standing on my left leg. Okay. Right knee drives. Okay. Catch that breath. Right back in it. You're on in three, two. Let's go. Quick transitions. Keeps the heart rate high. Everyone needs low impact days, you guys. Everyone. If you are a runner, that's a lot of stress on your joints. Low impact training, so good for everyone. Helps you focus on all those small stabilizing muscles that surround your knee. Helps prevent injury and pushes your heart rate right. Come on. Five, four, three, two, one. Walk it off. Circuit four. Done. Done, you guys. Circuit five. Getting there. We're almost halfway. Three. Fast feet, tap the floor. Looks like this. One, two, three, tap. One, two, three, tap. Fire. Feet. Light on the toes. Yep. You with me? Okay, here we go. You're on. Whoo. In three, two, let's go. One, two, three, Tap that floor. One, two, three. Can you get your palms to the ground? One, two, three, tap. Fast feet, fast feet, fast feet. Fire on the ground. Tap 1, 2, 3. Tap the ground. Yes, you can. Woo. You look so good. What would it look like if I said five more seconds? Yes, you could. Yes, you could. Come on. 4, 3, 2, 1. Walking Burpee. Those hands that we just tap the ground, they go straight to the ground. Right foot, left foot. In, in. Stand. Walking burpee, you're on in three, two. Let's go. Hands to the ground. Back, back. In, in. Can you switch your lead foot? Left, left, right. Go right this time. Right, right. Switch to the left. Let's go. Left, left. Nice. Switching that lead foot every time if you can. You got five. Four, three, two, one. Nice work, you guys. Same two moves. Fire feet, floor tap, fire teeth. I can't talk. I'm out of breath. You should be too. You should be too. Fire feet. Three count. Join me in three, two. Let's go. One, two, three, Double tap. One, two, three. Hands to the floor. One, two, three. Hands to the floor. Let's go. One, two, three. You got it. Boom. One, two, three. You can give me a big powerful tap if you want. Have some fun with it, right? Yes, you can. Yeah. You're in the final. 5, 4, 3, 2, 1. Walking Burpee. Walking burpee. We're going to start on the right leg. Try and alternate each time. Hands to the ground. In three, two. Let's go. Right. Right foot up. Here we go. Left foot back. Left foot up. Switch it out. Right foot back. Right foot up. Nice work. Giving me a nice loaded squat each time you step back. Not just hinging at the hips, that full squat right before you plant the hands, drop all the way to the bottom of your squat. Okay? Let's squat, then plant. Squat, plant. That's a good motto. Squat, plant. I like it. Last five, four, three, two, one. Five circuits. Done. Water, water. Halfway, you guys, You are crushing this. Five circuits down, five circuits to go. Give me a yes, you can. Yes, you can. Stay with it. Okay? Stay with it. 20 seconds at a time. That's all you got to focus on. Oh, my. We're going down to plank army crawl. Okay, so starting a high plank and you walk down to a low plank looks like this. Down, down, up, up. You can always do this from your knees or toes. Your 20 seconds starts in three, two. Let's go. Down, down, up, up. Forearm, forearm. High plank. High plank. I like to take a nice wide base with my feet, okay? That helps keep my hips from wobbling. I want to keep those hips square to the ground. Another option, drop to your knees right here. Good option. This is where I started when I started doing these after my babies. Now I'm back on the toes and I'm with you for 5, 4, 3, 2, 1. Nice work. Second move, going right into a side plank. We'll do each side knee on the ground right here. Give me a crunch, a toe tap. A crunch, a toe tap. You're there in three, two. Let's go. Crunch it, tap it, crunch it, tap it. Keep your hips lifted to your highest point the entire time. Crunch, tap, crunch, tap. That's it. Crunch it and tap it. I love this move. Do you feel your booty Engaged, holding your hips high? Yep. Hello, butt. Hello, abs. You're getting it all. Final five, four, three, two, and one. Nice work. I'm going to go this way because we're going to do Army Crawl again. And then I'm going to go into that side plank again. Other side. Want to stay facing your beautiful faces. All right, Army Crawl. Down, down, up, up, down, down, up, up. You're there in three, two. Let's go. You can be on your knees or on your toes. Take this at your pace. This is strength, okay? I'd rather have you go slow and steady and keep those hips square to the ground. Then try to power through this with speed. Right here. Nice work. Building core right into this workout. Oh, yeah. Hello, abs. There they are. Found them. 5, 4, 3, 2, and 1. Roll it over. Side plank. You're going to get those hips nice and high on that inside knee. The crunch with the toe tap. Yep. Crunch, toe tap. You're there in 5, 4, 3, 2. Let's go. Give me the crunch and the tap. Crunch and tap. Crunch it and tap it. Keep that foot flexed right here. Think about the muscles. Obliques, low abs, Obliques. That's side abs, low abs. Side abs, low abs. And if you don't feel your butt, oh, man, you're doing something wrong because you should feel your butt. Yes. Holding that leg nice and high. Holding that hip nice and high for 5, 4, 3, 2, 1. You're out. Nice work, you guys. That is circuit number six. Knocked it out. 7, 8, 9, 10, 4, left. Grab some water. 2010. I love this format. It goes so fast. Do you know we've been sweating together for 20 minutes? You are crushing it. Absolutely crushing it. You guys, stay with me. Circuit number seven. Sumo squat. Sumo squat. So I bring it up. Heels are in, toes are out. Going to start on the right arm first. You're going to punch high, low as you drop the legs. High, low, high, low, high, low. That's Move number one. Ok, move number one. Right there. Move number two, you go right into a sumo squat jack. Side to side. Keep that intensity. High. You guys keep it high. Final 10 minutes, right here. Sumo squat punch. High, low. You're there in three, two. Let's go. Right here. High, low. Just on that right side. Up, down. Head, body, head, body, head. Rib cage right there. I'm punching someone really tall if I'm hitting the rib cage down here, right? Maybe it's knees, I don't know. Take them out. Wherever you got to take them out. Just take them out. Put some fire behind those punches. Down, up. Legs, arms. You're getting it all. Come on. High, low, high, low. Let's go. Five, four, three, two, one. Sumo squat jacks. Can you tap the floor? Bring it in. Tap the floor. Side to side. You're on in three, two. Let's go. Right here. Down, up, down, up. Right here. I want you to think about as you stand tall. Zip it up. Can you pull the heels together? Squeeze the inner thighs, inner thighs. Those are your adductors. Adductors. Inner thighs. Work them big. Inhale, exhale, Inhale, exhale. You don't have to touch the floor. You can always come right here. Do what you got to do. You keep moving. Your pace, your tempo. 20 seconds. Push it. You got five, four, three, two. You're out. Nice work. Same thing. Other side. Sumo squat. High, low. On the left, on the left. Settle in. Whoo. Ready? Because you're on in three, two. Let's do it. High, low, high, low. Boom. Boom. Come on. Yes, you can. Right here. Like I said, that heart rate should be high. This is low impact, high intensity. Boom, Boom. Head body, head, body. Core's turned on. Legs turned on. Oh. Do you feel it? The quads, top of my thighs. They're starting to talk to me. You're out in five, four, three, two, one. Sumo squat jacks. Tap the floor. Jack it together. Pull those inner thighs in. Inner thighs, inner thighs, inner thighs. In three, two. Let's go. Tap it, jack it. Zip it up. Stand up tall. Stand up tall. Big exhale. Every time I exhale, chance to work my core. Pull your body in nice and tight. Squeeze your butt. Squeeze the inner thighs. If you really think about the muscles that are working, they work harder for you. Yes, they do. Yes, they do. Come on. 10 seconds here. You got it. Make it big. Finish with me. Five, four, three, two, one. You're out. Grab some water. You guys are seven circuits down. You have three circuits left. Three circuits. Yes. You can all right, you guys, circuit number eight. Three circuits left. Let's do it. Circuit number eight is a side kick. Tap down. So I kick it, I tap it, I kick it, I tap it again. Your range of motion. You can kick down here. You can give me a high kick. Do what you got to do to move. You got 20 seconds to get there. You're on in three, two. Let's go. Kick right, tap down. Kick right, tap down. Right here. Nice obliques, outer glutes. A lot of. A lot of core and a lot of glutes in this workout. Yes. Now, if you want, you can always pick up your tempo. Give me a little hop down. There it is. Make it faster. You got 10 seconds. Finish it. Let's go. Right here. Then you're gonna hold that tap down. Nice work. Final five. Four, three, two, one. Right here. You're going to hold that tap down, that low squat. And you're just going to go side to side, side to side. Give me a little bound in the middle if you want. Or keep it all low impact. You're on in three. We're going to go to the right in two, one. What I care about is how low you stay in the legs the entire time. Those legs should be on fire by the time you finish this. Yes. Stay low. Stay low. Come on. Stay low in the legs. Chest is up, head is up. Give me your eyeballs right here. Look at me. I'm telling you right now, you can do this. Yep. Look at me. Right here. Let's go. We're in it together, team. Come on. Yes, you can. Right here. Finish with me. You got five, four, three, two, one. Walk it off. Are your legs on fire? They should be. Mine are. Same thing. Kick it. Other side this time. To your left. Side kick, left, tap down. We'll start slow, and then we'll speed it up. You're on in three, two. Let's go. Side kick, tap down. Left tap, left tap. You know the drill. Stay here. Boom. Land that heel on something. Kick it hard. You can stay here, or you can pick it up with me. Last 10 seconds. Let's go. Boom. Make it big. Make it powerful. Yes. You can finish right here. Five, four. Let's go. Three. Come on. Two and one. Okay, you ready to turn those legs on fire? Get nice and long. Lateral side tap. Side to side. Can you tap the ground? Can you stay low? You're on in three, two. Let's go. Tap, tap, tap. Oh. Yep. Little pushes on those legs. Skate, skate. Keep those eyes up. Keep the chest up. Let's go. Stay low in those legs. It burns. I know. I feel it too. I'm with you. I'm with you. We're in it together. I'm not quitting. You aren't either. Come on. Yes. Finish with me. What would it look like? 5, 4, 3, 2. You're out. Oh, holy bananas. Shake out those legs. Grab some water. Two circuits left, you guys. Two circuits left. Nine and ten. So close to end of this workout. Plank launcher. Okay, find a nice high plank. I think we did this and the warm up. Maybe. Bend, extend. Plank launcher. Plank launcher. Spread the weight between all 10 fingers. Bend, extend. You're on in three, two. Let's go. Bend, extend. Bend, extend. Come on. 20 seconds right here. Inhale, exhale. Can you get your nose to your fingertips? Nose to fingertips on that push. Nose to fingers. Nose to fingers. Yep. Gives you something to focus on. Keeps your neck in line with your spine. Gaze in front of me. 5, 4, 4, 3, 2, 1. Drop to your knees. I'll stay to the side. It's a prisoner. Step up. Hands go to my head. Hup, hup. Stand up. Down, down. Step up. So I'm going to come to you. We're standing up in three, two. Let's go. Why are my hands up above my head? That's going to keep my heart rate high. That's why Hands stay above my head to keep my heart rate high. Again. Alternating that lead foot. Nice. Give me the left foot. Now give me the right foot. Nice. Now give me the left foot. Yep. Now give me the right foot. Last one. Right here. Stand tall. Out. Nice work, you guys. Repeat it. Circuit nine. Plank launcher. Prisoner step ups. Woo. We are in it. It is hot and sweaty in here. I gotta use this because sweat is dripping. Plank launcher. Bend. Extend. Your 20 seconds starts in three, two. Let's go. Take a nice wide base with the feet. Shoot that nose right to your fingers. Shoot it. Come on. Shoot it right here. Nice. Your quads, the top of your thighs. You feel them burning? Are they talking to you? Oh, mine are. Yep. They're saying, oh, it's getting nice and fiery in here. Almost done with this 30 minute, no jumping, high intensity cardio workout. Yep. You got five, four, three, two, one. Come out, come out. Okay. Prisoner, step ups. Hands go. Here. Gotta keep them above the heart. Keep the heart rate high. Start on the right foot in three, two. Let's go. Right, left. Stand up. Down, down, left, right. Stand up. Okay, alternate the lead foot. Yep. This one challenges my mind and my muscles. They got to work together. Right. Feels a little funky. Means I should probably do it more. Find your weaknesses. Find your sticky points and work on them. That's what we got to do. Do more of go for our weaknesses and get them better. 5, 4, 3, 2. You're out. Last circuit. Number 10. Who's with me? One more circuit, you guys. One more circuit. I'm ready for it. I'm ready for it. Okay. It is a sprinter step in. So I go right, left, left, right. Drive the knees in. Step two, Bear crawl. Drive the knees in. Last time, two moves. Yes. You can buy in with me. You're on in three, two. Let's go. Left, right, right, left, right. Come on. Step, drive, step, drive, step, drive. Keep those shoulders stacked over those wrists the entire time. You're saying, oh, my goodness, my shoulders. They're on fire. Yes. Whoever said you couldn't train your upper body with just your body weight? They lied to you. Come on. 5, 4, 3, 2, 1. Oh, it burns on your butt. You ready to punch it out? Ready to punch it out? Let's go. Punch, punch, toe, toe. Punch, punch, toe, toe. Punch, punch, toe, toe. Sit back, engage the core. You're on in three, two. Let's go. Jab, jab, toe, toe, jab, jab, toe, toe. Jab, jab, toe, toe. Hand, hand, heel, heel, hand, hand. Oh, you feel your core? It's turned on. The farther you sit back, the harder this will be. Ha ha. Punch, punch. Five, four, three, two, one. Nice work. One more time through and you close it out, you guys. One more time through. I'm so sweaty up in here. Let's go. Let's go for it. Sprinter. Step ins. 20 seconds. You can do anything for 20 seconds. Get your mind right. Set it up. Stepping in on the right foot. Foot in. Three, two. Let's go. Right, left. Step, drive, step, drive. Come on, let's go. Yes, you can keep those butts nice and low. Finish strong. This is where you say, I got about one minute left of this workout. Am I going to be proud of myself when I finish? Yes, I am. Yes, I am. Let's go right here. 10, 9, 8, 7, 6, 5, 4, 3, 2. You're out on your butt. On your sits bones. Right here underneath my butt. Set it up. Sit back. Pull the hip bones together. Engage the core. Jab, jab, toe, toe. In three, two. Let's go. Punch, punch, toe, toe. Punch, punch, toe, toe, jab, jab, toe, toe, Jab, jab, toe, toe. There it is. Boom, boom. Up, boom, boom. Up, up. Boom, boom. Come on, finish strong. Yep. You're gonna be proud of yourself. Yes, you are. In 5, 4, 3, 2, 1. Ah, ah, ah. Just knock it all the way down. Nice work, you guys. Awesome job. Oh, that was a sweaty cardio workout. We're just gonna stay here. Stay here with me. Send it long. Nice. Long body stretch. That should feel so good. Big inhale. As you exhale, pull your knees in, roll yourself up to a seated position and flip up and over. We're gonna go tabletop. Tabletop. That's gonna feel really good. We finished with a lot of core work and a lot of shoulders, so let's stretch that out. Big inhale. Drop your belly. Lift your chin. Okay, and now reverse it. Exhale. Pull your spine up towards the ceiling. Tuck your chin to your chest. Pull it up. Nice. Little cat cow. Drop the belly. Big inhale. Exhale. Pull it up. Two more. Just like that. Big inhale. Drop the belly. Roll that low back. Nice work, you guys. Exhale, pull it up. One more. One more. Inhale. Drop it down. My eyes are burning. You know when your eyes burn because the sweat's just rolling into it. Find that neutral tabletop. Neutral spine. Take the right arm up towards the ceiling and then plant it so you're going to sweep underneath and drop that shoulder and ear to the mat right here. Nice shoulder stretch. Awesome job, you guys. That was high intensity, right? That was a calorie burner. Heart rate stayed high the entire time. Nice. Bring it back to center. Switch it out. Other side. Left arm high to the sky. Thread the needle. Drop the ear and shoulder to the mat. Nice work. I love the variety. 20 different exercises that just flew back to back to back. Nice. Bring it back up to tabletop. From here, tuck the toes under. Up and back. Down dog. Just pedal out those heels. Press your chest to the thighs. That feels good. Take a big inhale up to the tiptoes. Exhale. Melt your calves down into the mat. Oh, that feels so good. Walk your hands back to meet your feet. Grab opposite elbows or biceps. Take a ragdoll pose. Just let it all hang heavy. Release the tongue from the roof of your mouth. Release the neck. All that tension and stress we can carrying our neck and shoulders. Bend at the knees. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Nice. Just go ahead, flap your wings. Stretch it out. Give yourself a nice little high five because you crushed this 30 minute cardio tabata workout. I hope you loved it. I hope it challenged you and what I mostly hope is that you come back and do it again. Find more of my workouts on this page. Come back and sweat with me. I look forward to seeing you soon.