HIIT Cardio Workout for fat loss - 20 Min No Equip No Repeats

hey guys this is a full body workout we've got a mix of standing and matte base exercises three exercises across three sets 40 seconds on and 10 seconds of rest in between let's start the workout with pop jump and ta tap stand up right jump both legs out to the side lift one foot up in front of you and tap then repeat the sequence for the other leg [Music] [Music] quick 10 seconds rest now and move on to lunch tab the Flor look at me when I spread your feet wide apart touch your foot with

your opposite hand as you lunch to one side then repeat on the other side [Music] [Music] [Music] [Music] nice work everyone short rest again and we'll move on to split [Music] caeses in a jogging light motion while bring one foot forward with the other one back WS bring them back to Center and repeat in a Cesar like motion [Music] press stop squat tab is next place your feet about shoulder width apart then squat down low now bring one leg out to the side as you get back up then repeat on the other leg [Music] at

if iown would you P me well done everyone rest and recover just free more exercises to end the first set leral lunch swing is next St by lunging to one side and have both arms swing from one side to the other go back to neutral and repeat on the other side would you P me back to you [Music] [Applause] I in [Music] [Music] would you great work catch your breath and get ready for High [Music] cakes start with one leg behind you kick it for forward then back to neutral and repeat with the other l

[Music] [Music] if I would you me back to you final exercise of the set rest and recover squat jump and floor reaches [Music] next squat down low then do an explosive jump up high as you squat try to touch the floor with your hands [Music] would you call me back to you [Music] [Music] in Well Done guys that's that one pause the video here if you need a longer [Music] break time for set two get on your man and get ready for up and down planks get into a high plank position and now lower yourself

down into your low plank then get back up and repeat Vis came too strong what they walk call five straight to the Dome I'm come leave five man I feel bad if you want my rival better come stronger contend for the title on top I don't want your question big do would B your lesson I preach right here like the Rend I'm him they'll know I'm Destin great work now flip around and get ready for bicycle [Music] crunches have your back flat on the mat and reach your knee with the opposite elbow pick up the

pace here and engage your core came up from the hood don't test me on nice put the on like gresy you me but it might get messy next up most love like messy next up most love like messy too many wins I got too many blessings too many skills I got too many guessing too many coins I got too many sections too many guns I got too many weapons too many praying on me for sension too many wom they want my affection too many waiting I'm breaking attention man feel you my on top I don't

want your question big do would I B your lesson I preach right here like the reference well done everyone stand ight and get ready for burpees get into a high plank position jump both legs in towards your chest and jump up and do a jumping jack and back down into high plank again and repeat get to Nowhere come and fly away with me to my can't St the morning keep tell me that everything's all right lose my mind and I'm falling for you I get up by me need of us two got to take it

to Nowhere when the fighting is over it rest up you're doing great keep pushing through and we'll be done with set two before you know it Squat and floor reach is next [Music] squat down low and reach the floor with one hand then return to the starting position and repeat the same movement on the other side it go it go in your eyes on your body you don't have to tell me you don't care I just need you to hold me I just need you to show me anything L my mind and I'm falling for

you I can't up the need of rest and recover knee tuck is [Music] next and and Andes and start with one leg behind you then drive your knee towards your chest try to pick up the pace here [Music] [Applause] King kick like great work everyone short rest again and we'll work the other side just three more exercises to go for this set I fight back let's go yeah kick why they hate like that like get out the park with a baseball back and the home run when I write my facts going win cuz I always

fight back make a tick tock going kick rocks want to be with this time take a race watch you ain't big dog you just big talk you ain't G better Le I can pissed [Music] off rest stop and catch a breath squat Jacks is next they like squat down low and jump up into a jumping jack then back down and repeat I always fight back come on Kick tracks why they hate like that hit them out the park with a baseball B when I write my facts you ain't going wi cuz I always fight F

call me King yeah they call me the ruler another day can I be get the mo we go to war here your kid like a mo why they want be show them off won be too long yeah you w know I won't be too long I'm a real deal you cheat like a coupon they don't want heat I'mma leave tell me [Music] who quick rest again and finish off set two with jogging [Music] punch while doing a light job throw some punches in front of you nice and easy we trying to keep the heart rate

up I spent the last two weeks just SP the last two weeks just you [Music] well done guys that's s to pause the video here if you need a longer [Music] [Music] break my darling dear you're never [Music] here let's finish off the last set get on the mat and get ready for mountain climbers while in a high plank position bring one knee towards your chest do the same with the other L and Alternate between the [Music] two at you when you laugh at me hopeful ask me cuz I believe the home is just you

and me I thought you were the one for me that's why I give you everything how you close by the stormy seas oh you meant the world to [Music] me nice what guys grina planks is [Music] next while in a high plank position bring one leg to the side then do the same with the other leg [Music] world you make the words to me [Music] well done guys short rest and move on to knee tuck and [Music] punch stand ight and take a step back with one leg then drive it to his chest then throw

a punch and repeat the sequence I got my eyes feel looking theil's eyes and I see 10 seconds rest again I'll move on to the other side just a couple more to go stay in it guys and make sure we reach the end I can't see I know the devil that I got rest and recover catch your breath cuz you needed for T jump stack snacks jump up high tucking your knees try bringing it up to your hips level if you can make sure you land softly then raise your arms and [Music] repeat be on

can't take a long it great guys catch your breath and get ready for cursy lunges just rest a little longer if you need to we're almost [Music] done bring one leg diagonally behind you and launch and repeat on the other leg [Music] the the botom seen it can don't get the Curr SP no flurries the Ry press stop jogging vertical punches are Next almost done [Music] guys Throw your arms up into the air while jogging keep going we're almost there [Music] on the top top all the way to bottom seen it all great work everyone

rest and recover and let's finish the workout with lunges bring one leg behind you and Lune make sure your friendy is at about 90° angle then repeat on the other side [Music] from the top top all the way to botom it and that's the workout great job on reaching the end with the rest of us be sure to check out my app if you haven't drop me a comment to let me know how you went and I'll see you in the next workout bye