Belly Fat Burner HIIT - High Intensity Interval Training Workout with No Equipment

Edited by EARose2011, Eng, Maria, Lynn

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I would like to thank Fitness Blender for the awesome video on How to Belly Fat Burner HIIT Training. I organized it into a wiki for anyone with a hearing impairment, or for those who just to prefer to read steps. Hope you enjoy

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Belly Fat Burner HIIT - High Intensity Interval Training Workout with No Equipment--- 9Wls5hni0E.mp4-canvas3 045578.jpg

Before we begin it is important to know that there is no equipment needed and each workout has a 20 sec on and a 10 sec off structure while performing each exercise 3 times. While doing your workout ensure you are breathing throughout the whole session.

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Exercise 1

The first exercise would be X Burpee for 20 seconds, you will need to drop down into a push up position with your legs wide to start.

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  1. 1
    From the push up position bring yourself back to your feet.
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  2. 2
    Once you are back to your feet you will need to make an X with your body to complete one round of the exercise.
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  3. 3
    While doing your 10 second rest period be sure to continue to move with a light jog in place and repeat the exercise/rest routine 3 times total for this exercise.
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Exercise 2

In this exercise you will need to perform 2 Jack Jumps and 4 High Knees

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  1. 1
    Start off with your feet together then simply jump out until your feet are wider than your shoulder, perform this twice.
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  2. 2
    Next perform 4 high knees and go back to your jack jumps, repeat these moves for 20 seconds.
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  3. 3
    Rest for 10 Seconds and repeat until you have done this exercise 3 time in total.
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Exercise 3

The next exercise will be Flutter Kick Squats.

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  1. 1
    Start this exercise by kicking one foot backwards and then your next foot backwards.
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  2. 2
    After kicking both feet once you will need to drop into the squat position, After dropping into the squat position you will simply need to repeat exercise for 20 seconds, 10 seconds rest for a total of 3 times.
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Exercise 4

The next exercise will be Evan Burpees.

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  1. 1
    Drop down into a push up position with your feet shoulder width apart.
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  2. 2
    Bring your feet back up.
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  3. 3
    Explode into the air with a jump.
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  4. 4
    When dropping back down, drop into a squat position.
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  5. 5
    Once in the squat position, explode back up with a jump.
    Drop back into the push up position and begin the exercise again for 20 seconds, 10 seconds rest and 3 times total.
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Exercise 5

The next exercise will be Split Jumps.

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  1. 1
    Jump and place one foot forward.
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  2. 2
    Jump once again and place your back foot forward, alternate this movement for 20 seconds, 10 seconds rest and 3 times total.
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  3. 3
    At this juncture you can take a water break but remember to keep moving as much as possible.
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Exercise 6

The next exercise will be Butt Kickers.

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  1. 1
    Alternate feet while jogging quickly to kick your feet backwards to hit your butt.
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  2. 2
    Continue this movement alternate each foot for 20 seconds, 10 seconds rest and 3 time total.
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Exercise 7

The next exercise will be the Curtsy Jump Lunge.

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  1. 1
    Start off by kicking your left leg to your right side behind yourself.
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  2. 2
    Bring your feet back together then jump.
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  3. 3
    After jumping you will need to alternate feet thus kicking your right leg to your left side behind your body.
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  4. 4
    Bring your feet together and once again jump then repeat movement moving back to your left leg, repeat movement for 20 seconds, 10 seconds rest and for 3 times total.
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Exercise 8

The next exercise will be Up and Out Jacks

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  1. 1
    Start out by performing a normal jumping jack.
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  2. 2
    Instead of performing another normal jumping jack, swing your arms forward in front of you instead of over your head like a traditional jumping jack, alternate this movement for 20 seconds, 10 seconds rest and for 3 times total.
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Exercise 9

The next exercise will be Static Squat

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  1. 1
    Sink down into your squat position and remain in this position for 20 seconds, 10 seconds rest and 3 times total.
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Exercise 10

The final exercise will be 3,2,1 Lunges.

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  1. 1
    Start out in a lunge position.
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  2. 2
    Jump switching your leg position.
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  3. 3
    Drop back into your lunge position alternating your movements for 20 seconds, 10 seconds rest and 3 times total.
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  4. 4
    Ensure that at your conclusion you do a cool down session.
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You have completed your Belly fat HIIT (High Intensity Interval Training).

Video: Belly Fat Burner HIIT - High Intensity Interval Training Workout with No Equipment

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Categories : Weight Loss

Recent edits by: Maria, Eng, EARose2011

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