30 Min HIGH KNEES Full Body HIIT Workout – No Equipment

June 14, 2021 by No Comments



30 minutes of hard work then you can relax! Time will pass really quickly so give it your all! Intervals of 30 seconds with 15 seconds rest in between. Lunge, squat, push up, burpee and plank variations with a staple of high knees!

All you will need for this sweaty session is a bottle of water handy and your mat!

The items will be on for 30 seconds of work, 15 seconds rest! Each exercise will be performed for 2 sets and there is a staple exercise; the high knees! This will appear every 5th exercise.

LUNGE TO KICK
LUNGE TO KICK (switch)
FORWARD & BACK HOPS
FORWARD & BACK HOPS
HIGH KNEES
PIKE PUSH UPS
PIKE PUSH UPS
ALT HANDS OFF PLANK
ALT HANDS OFF PLANK
HIGH KNEES
CURTSEY HOPS
CURTSEY HOPS (switch)
PLANK JACKS
PLANK JACKS
HIGH KNEES
LUNGE – SQUAT – LUNGE JUMPS
LUNGE – SQUAT – LUNGE JUMPS (switch)
STATIC LUNGE JUMPS
STATIC LUNGE JUMPS (switch)
HIGH KNEES
ALT FOOT TAP SQUATS
ALT FOOT TAP SQUATS
PUSH UP W/ x 1 PULSE
PUSH UP W/ x 1 PULSE
HIGH KNEES
HANDS TO FLOOR BURPEES
HANDS TO FLOOR BURPPE
PLANK TO STRAIGHT LEG TUCK
PLANK TO STRAIGHT LEG TUCK
HIGH KNEES
1/2 BURPEES
1/2 BURPEES
X1 LEG DOG TO KNEE TUCK PUSH UP
X1 LEG DOG TO KNEE TUCK PUSH UP (switch)
HIGH KNEES
ALT HAND TO FOOT HOVER
ALT HAND TO FOOT HOVER
HOLLOW TO SIT UP TO FOOT REACH
HOLLOW TO SIT UP TO FOOT REACH
HIGH KNEES

Every 30 seconds should be challenging… as I always say it’s up to you to push it! Earn that rest!

Super Sunday session… let’s smash it!!

Cx

Please ensure you warm up! Here’s my recommended HIIT warm up routine:

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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.

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