40 Min Cardio HIIT Workout + Butt, Thighs, Abs: Ultimate Workout for Belly Fat Loss, No Equipment

TopShop · May 27, 2024

40 Min Cardio HIIT Workout + Butt, Thighs, Abs: Ultimate Workout for Belly Fat Loss, No Equipment

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Video Transcript

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hey guys it’s Kelly from Fitness winner calm and today I have a hit cardio and abs workout for you we’re gonna start off with a nice light warm-up and we move into our to hit workout followed by a cardio plus abs burnout round and then we’ll finish it off with a nice cool down and stretch we don’t need any equipment for any of these exercises so let’s go ahead and get started our first warm-up exercise is going to be slow burpees so you come down come back put your hand down step out out that back in and come up so basically it’s a burpee – all the quite a bunch of parts of it so nice and slow at first trying to mix up which foot is leading each time it’s a good idea to not try to get stuck in this movement so we’re doing each of these for about 25 seconds of these tiny jacks just pull your knees up and your arms down so there are movements of a jumping jack just a nice low low impact tiny we’ll go faster and faster as we make our way to this warm up towards the end you might even be breaking this way next up we’re doing walk downs so kind of like walking out into a full alright those moving a little faster now so nice and tall just get yourself in the muck and next up we’re doing a lot of stuff plus the toe touch their arms up in the center to one alright so down touch that toe come up in the center make sure you’re breathing alright – hi Nene poles here here and go down to a basic squat come up and pull first on the opposite arm so me knee as high as you can and glide down as low as you can if you want to keep it she’ll if you’re still getting warmed up that’s perfectly fine alright next up we’re going up and out jacks so up up like a jumping jacks and then up in front of your body pick up the pace as you go should I be moving faster at the end then we started that is it for our cardio walk let’s get ready moving to that head now we’re moving on to the hip portion of this routine we’re doing 20 seconds on 10 seconds rest there are groups of four for these exercises but we’re doing them a B a B let’s go ahead and get started we’re starting off with a squat Jeff Burpee so I drop down kick out onto your burpees come up pull your belly in tight [Music] hey this one down next time we have a lot of jump a long metal jumped SST squawk see spot jump course let’s make it harder here we go so to the side jump up explosively as you can see on the underside you want to make it harder to stay low whole time use your arms get even higher this hurt hey squad same thing even during a rest period never be still always keep your feet moving at least a little bit okay Milo jumps he jumps here we go jump as far to the side as you can jump up as high as we need them okay next up we’re doing surfboard get ups so close to a burpee we’re getting all that deploy Hey flat on the ground hop up with one foot meeting come back down last group here is a long time plus the jump squat so give yourself a little room jump forward raise your hands explode into a jump starting with the stairs board meet you anytime all right there’s our some one more quick break long jump cuts the jumps watch oh hey good job guys kappa JH you can win up to meet you otherwise we get right into the next group all right our next two are a burpee plus a hold and a star jump with the reverse lunge so we’re gonna start off with that Burpee hold go ahead and go down into your regular grippy and freeze right here and hold it for a second back out and hold it so taking on the jump but we’re staying in the nice little squat – cool right there make sure you keep your weight in your heels your back flat alright we have star jumps plus orders lined one reverse lunge per star jump here I go so up for lunch make sure you’re alternating which side you’re doing that lines on – all right back to the Burpee put some SWAT hold one more of each of those see you out there just a second after that start a jump with a reverse lunge two one here we go because you can do all right the next two are mountain climber man sorry mountain climber warrior it’s jumping jacks all right so I’m come down switch feet come up for a quick quarter and then switch again when you’re jumping those feet in opposite positions this is gonna call on your balance as well as your button fire muscles and your new coordinate selves one next up would have just clean old jumping jacks somebody move fast here we go as quick as you can nice and light on your feet full range of motion keep breathing keep your belly pulled in my warriors so you can move quickly on this but try to keep it clean – to WX and we have just one more set up for the hit up keep it going almost done move on to the cardio round all right guys this is our last group of the interval around we’re doing a repulse lunge plus the switch plus a push up and at otech so we’re gonna start off with that pre post lunge so come down we’re sinking three two one and switching just keep that going keep it nice and smooth make sure that your emotions are controlled you don’t wanna be bouncing out of the pole two one alright drop down to that mat we’re gonna be doing a push up plus it so touch those do the harness for you push up you can from your toes or your needs my everybody is not so strong right now so everyone for my knees we’re going to push up and then tap yourself on that opposite toe which which side you’re tapping each turn obviously this is a lot harder if you go up into a little push up just do those as long as you can and then switch to the easier version and then take a rest of the akio one all right doing those three two one Mondays keep your feet moving nice deep breaths two one here we go three two one switch stand up nice and tall three two one I drop down I’m gonna do that push up again keep your back with straight line be careful not to round your shoulders over yourself downs in that push-up tap the opposite toe keep it going the last few minutes of hitting here okay we’re gonna be doing switch foot jumps off the knee nice fast cardio move here Switchfoot doesn’t need so hop me move just as fast as you can without losing your balance on order stay lower to make it harder all right next up is a squat up it’s gonna chop down into a squat to the ground and come back up with our hands over our head it’s either really burning furnace out but as low as you can control in that squat to one all right one one of each of those switch foot jumps listen II to last round and squat pops to one here we go make sure you’re not holding your breath slowing down and turn it finish it up all right does it for the hip part next up we’re moving on to more endurance based cardio plus ABS go ahead and grab a mat if you need one otherwise South Florida to do this rink you for a cardio burnout and as around we’re doing 45 seconds active with 15 seconds rest we’re doing this again in a bav format so we’re gonna start off with up and over lateral jumps so we’re coming in the center and tapping down ever so slightly so this is kind of nice and lighting nice and quick all of these exercises gonna be quite well easier than the ones you found in the first round hopefully that’s the plan and now we’re just burning ourselves out a little bit so we push ourselves hard with the hit now we’re just burning some extra fat and the calories doing a little ab work 10 seconds left all right grab your mat we’re doing knee tuck twist but we’re going to the side so kind of balancing here on your tailbone 5 seconds left alright start up so out and then back into the side out up to the side really exaggerate this motion should feel this all throw your abs there is no such thing as lower your abs technically but if there were you would feel it in those just be like kind of down towards a lower lower area and all figure our beliefs 10 seconds left 3 2 1 get back up with one who is second round up and over hops alright seconds left and send it up the side up and over do you wanna make this harder tap the toe all the way down basically going into kind of a curtsy lunge it’s over half way 15 seconds left 5 4 3 2 few seconds left to rest starting it up side out side gonna make this harder feel completely unsupported lift those hands up so I heard a balance pull that shoulder towards the opposite knee over halfway take a break if you need to just get right back into it as soon as you can to stop five seconds left right get back up we’re doing Jaime hustle hold some three high needs plus a whole certain five seconds take a couple more deep breaths here we go so one two three hold on the mat I’m gonna do roundabouts punches so see one on the floor we’re going up in a circle and then going back around the opposite way hands on your head so up over and down come back up the opposite direction take nice deep breaths if you can a good opportunity to slow down your breathing Wang going the back in the back cardio 15 seconds left push up as far as you can really squeeze the really small weird range of motion we can good two one all right leg up over time you will how about five seconds left start up one two three one two three you can you should be this high as you can I made the mistake of looking at the clock not pretty after this we’re halfway through this cardio burn out so keep going if you can start it up up over down and up up an opposite direction keep your elbows back out of your field of vision as you can you’re not really supporting your neck with your fingers yards very lightly you want your core to do all the work about ten seconds left three two one all right next up we have the flying axe that’s our halfway point so we’re cruising along without me for you not so just like a jumping jack my hands in front three two one here we go you want to speed it up make this more challenging by moving quick and clean no shortcuts though go full gussto on this and then turn your speed find a breathing air than the works it’s really easy to hold your breath on all these exercises 15 seconds left three two one all right to touch pensions so you can either do this with bent knees to make it easier or straight up just extend my legs for this two one go for those toes make sure you’re not cheating just roll yourself up there I want you meet when you’re twelve the movement the entire time 20 seconds left [Music] right way back sitting around one more group at this one let’s do a pull down five seconds stay right over your feet soft landings 20 seconds last there’s ten almost done just three more October you don’t to make sure you drink lots of water when you’re finished if this workout even at least a snack for preferably meal it’s just you can reorder this alright here’s our last group two of each of these you have lateral jumps and bicycle crunches two one here we go so to the side as far as you can as far as your space in your leagues little bow to make it harder don’t set your foot down keep it easier you can’t wait to top that behind you for more balance otherwise you’re just barely hover over the ground fifteen seconds left there’s five three two one right by several punches so we’re pedaling our feet pretty literally just like we’re on the bike five seconds here we go we take all the way out peddling out our nice big circles and feet you’re crunching onto that opposite knee some of these at night almost feel like they go on forever over halfway down keep going 10 seconds 3 2 last step 11 will jump here here we go we’re about two minutes away from a cool-down so stick with me he can move faster than you can halfway 5 4 3 2 bicycle crunches last one [Music] three two one here we go last 45 seconds to work want those toilets old again and you know one crunch exhale on the other about 13 seconds left keep going into cam three two one right I was it for the cardio around in the ABS we’re gonna go ahead and cool down stretch gonna bring our heart rates down slowly stick here for a nice light boxer shuffle for a minute some deep breaths you some nice shoulder rolls back mid forward as big as you can all right stand down the one to side I’m gonna stretch that inside thigh lean over this bent leg we’re gonna purse over to the opposite side all right keep your feet nice and wide I’m going to press up into the center here so just keep reaching as far to the ground as you can only go as comfortable as you can without any pain at all go ahead and clasp your hands behind your back let those arms or your shoulders over your head pretty good stretch through the upper back as well should feel this through your lower back and the last move is to stretch those quads friends with the thighs to pull your foot up to your butt and use a table or wall for support if you needed switch sides the balance is always a little icky after a routine like all right if you have a mat move over to it otherwise you should be fine on carpet then try to push your head up and turn your shoulders try to get your heels flat on the ground it’s okay if you can’t do either of those just do unless you can get a little bit further each time I rock back and forth a little bit to Jean stretch ever so slightly it’s really good those tight muscles alright you know step forward if I’m right hold it under your body first we’ll come up lean back get a nice torso stretch through the front of your body now lean forward so this change is where you instruct she should feel the stretch in the back of the violence under your body at this point now turn so that here on the side of your body you need a nice torso stretch through here as well again only push as far as you can without any pain hold plank hold the opposite way you’re going to lean back first you know hold forward if you have to stop up here that’s perfectly fine I rotate like we did on the other side so you feel it through your office si both feet out in front of you I’m gonna do just a simple toe touch stretch so if you pull your toes up towards you you get a nice cat stretch as well she’ll feel this in the backseat eyes your pads your lower back and you pull your toes towards you you can get a little bit of stretch in your shoulders as well no bouncing trying to get extra range of motion you’ll end up hurting yourself so be careful with that another force anything take one leg in I’m gonna reach towards that opposite toe pull to the outside of the ankle so that not only are you stretching the back of this bag you’re stretching this torso again to over through the center to the opposite side lean away from this extended leg as much as you can come back up and switch those lady positions oxic ladies out leaned forward around towards the opposite outside of that ankle stay here for just a couple deep breaths [Music] all right move through the center to that folded leg and pull away from the extended like you’re reaching away from straighten your legs come down press up into a cobra should feel this all through the front of your body through your core press back into a child’s pose yeah let it relax all right guys this workout is done finished it make sure and drink lots of water and eat healthily good job this workout is complete

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40 Min Cardio HIIT Workout + Butt, Thighs, Abs: Ultimate Workout for Belly Fat Loss, No Equipment