45 Min Extreme Fat Burning Cardio HIIT Pyramid Workout – Advanced High Intensity Interval Training


Video

Description

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[Est. Calories Burned: 289-594]

Always consult with a physician before beginning this or any other workout routine.

Equipment Needed:
None / Bodyweight

Workout Breakdown:

Circuit 01: 10 Secs
01 — Jump Ropes — 00:31
02 — Stork Taps — 00:41
03 — High Knees — 00:51
04 — Burpees — 01:01
05 — F2B Squats — 01:11
06 — Jumping Jacks — 01:21
Water Break — 01:31

Circuit 02: 20 Secs
01 — ISO Tap Sprints — 02:07
02 — 180 Burpees — 02:27
03 — Push-up Jacks — 02:47
04 — Twist Sprints — 03:07
05 — Lunge Squats — 03:27
06 — Hiker Sprints — 03:47
Water Break — 04:07

Circuit 03: 30 Secs
01 — Plyo Heismans — 04:42
02 — Squat Jab Combo — 05:12
03 — Clap Kick-ups — 05:42
04 — S2S Jab Sprints — 06:12
05 — Jugglers — 06:42
06 — Mt Climbers — 07:12
Water Break — 07:42

Circuit 04: 40 Secs
01 — 180 Knee Sprints — 08:17
02 — Prisoner Stacks — 08:57
03 — Accordions — 09:37
04 — Love Taps — 10:17
05 — 180 Lunges — 10:57
06 — F2B Clap-Ups — 11:37
Water Break — 12:17

Circuit 05: 50 Secs
01 — Tri-Fly Sprints — 12:51
02 — Majesty Squats — 13:41
03 — Box Push-ups — 14:31
04 — Box Jugglers — 15:21
05 — Alt Side Knees — 16:11
06 — 180 Tri-Burpees — 17:01
Water Break — 17:51

Circuit 60: 60 Secs
01 — LVL 4 Sprints — 18:26
02 — S2S Push Jabs — 19:26
03 — Sagat Combo — 20:26
04 — Relay Fighters — 21:26
05 — Ladder Tucks — 22:26
06 — Plyo Lunge Runs — 23:26
Water Break — 24:26

Circuit 07: 50 Secs
01 — Cardio Circuit — 25:01
02 — Surf Burpees — 25:51
03 — LVL 3 Sprints — 26:41
04 — Booty Bullets — 27:31
05 — Relay Sprints — 28:21
06 — Step Burpees — 29:11
Water Break — 30:01

Circuit 08: 40 Secs
01 — LVL 1 Drills — 30:36
02 — Sagat Sprints — 31:16
03 — ISO Kick Burpees — 31:56
04 — Side Lunge Switch — 32:36
05 — Box Sprints — 33:16
06 — ISO Push Abs — 33:56
Water Break — 34:36

Circuit 09: 30 Secs
01 — Hurdle Sprints — 35:11
02 — Scramble Jacks — 35:41
03 — 180 Push-ups — 36:11
04 — Tri Lunge-Ups — 36:41
05 — Tri-Jab Tucks — 37:11
06 — Box Squat Hops — 37:41
Water Break — 38:11

Circuit 10: 20 Secs
01 — Dbl Jump Jabs — 38:46
02 — Tap Ab Twists — 39:06
03 — Cowabunga Squats — 39:26
04 — Donkey Frogs — 39:46
05 — L2R Push-ups — 40:06
06 — Alt Tucks — 40:26
Water Break — 40:46

Circuit 11: 10 Secs
01 — Donkey Hops — 41:21
02 — High Knees — 41:31
03 — Clapping Push-ups — 41:41
04 — Side Knees — 41:51
05 — High Climbers — 42:01
06 — Low Climbers — 42:11
Water Break — 42:21

Cool-down Stretch — 42:56

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