Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down

Edited by EARose2011, Eng, Lynn, Anonymous

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

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Steps

  1. 1
    Hey, guys!
    It's Kelly from FitnessBlender.com. Today I have a Bodyweight HIIT Cardio workout for you. We're going to be doing five minutes of warm up cardio, followed by the HIIT workout, and then a quick cool down and stretch. You're not going to need any equipment for this, so let's go ahead and get started.
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  2. 2
    For our warm-up cardio, we're going to be doing 30 second intervals of a bunch of different light exercises.
    So we're going to go ahead and start of with a boxer shuffle.
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  3. 3
    It's just kind of nice and light.
    Get your feet moving and it will gradually get our heart rate and our body temperature up. Just stay nice and loose in the shoulders.
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  4. 4
    Light on your feet.
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  5. 5
    In about five seconds, we're going to switch it to up and over lateral steps.
    Get some upper body movements in there as well.
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  6. 6
    Alright, so come over and touch down on that toe.
    Over and down.
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  7. 7
    So, I admittedly haven't done much HIIT lately.
    Or any HIIT at all, more likely, more honestly, for the last month or so, so this can be interesting today. It will be good for me to get back in the swing of things. You're going to hear me huffing and puffing along with you.
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  8. 8
    Alright, in five seconds, we're going to switch to a walkdown plank.
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  9. 9
    So come,hands down on the ground, walk yourself out to plank.
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  10. 10
    Then come right back up.
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  11. 11
    Ten seconds left in this.
    Keep you core held in, squeeze your glutes on the way up. Next up, we're doing torso circles.
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  12. 12
    So, stand with feet shoulder width apart, and just sweep down as if you were doing a toe touch, and then just coming up back and forth and switching directions, and doing different directions, and circling each time.
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    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas128 656904.jpg
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  13. 13
    Alright, five seconds, and we're going to start jogging in place.
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  14. 14
    Come back up, and pick it up just a little bit more, with a little bit higher intensity as we go.
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  15. 15
    Ten seconds, and then we're going to switch to basic squat.
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  16. 16
    Three, two, one...
    Alright, feet shoulder width apart, and drop your butt.
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  17. 17
    Keeping your weight and your heels, pushing up through your heels, squeezing your glutes on the way up.
    Back flat.
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    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas193 894344.jpg
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  18. 18
    You can start off nice and shallow, then you can increase the depth of your squat as you go.
    Switching to alternating lunges next.
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  19. 19
    Okay, so, step forward, drop down between your feet, step back.
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  20. 20
    Switch back and forth, with which foot is leading.
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  21. 21
    So, all these exercises are mimicking what we're going to be doing during our HIIT workout, so that's a good warm-up, is when you're doing exercises similar to what you're going to be doing during your actual routine.
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  22. 22
    Alright, switching to high kicks next.
    Stand up nice and tall, and then alternating, just kicking up as high as you can control.
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  23. 23
    You can hold on to balance, hold on to something for balance if you need to, but try to just control your own body.
    Forcing yourself to balance forces your core to work extra hard.
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  24. 24
    Alright, we're going to switch to butt kickers here in just a second.
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  25. 25
    Alright, here we go.
    So, getting those feet up higher that you were during that basic jog.
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  26. 26
    Pick up the pace as that interval ticks by.
    Five seconds and we're switching to jumping jacks.
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  27. 27
    Last one, here we go.
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  28. 28
    Focus the range of motion more than speed, so you want your arms all the way up.
    Keep those arms straight and pick up the pace later.
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  29. 29
    Ten seconds.
    Three, two, one...
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  30. 30
    Alright, so, grab a quick drink of water if you need to.
    Otherwise, we'll start right into that HIIT.
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  31. 31
    Now that we're warmed up, we're going directly into the HIIT portion of this routine.
    We're going to be doing five exercise groups, 20 seconds on, 10 seconds rest, four times through for each exercise group, for a total of roughly 2 minutes per exercise.
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  32. 32
    First off, we've got broad jumps plus 2 jumping jacks.
    So stand on one side of your living room, and jump as far as you can.
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  33. 33
    Do 2 jumping jacks, and then go back.
    Okay?
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  34. 34
    Turn and go back.
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  35. 35
    If you're really limited on space, you can always do this with a jump squat squats, straight up in the air instead of a broad jump.
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  36. 36
    Alright, 10 seconds rest, keep moving, even during the rest periods.
    I want your feet moving the entire time, through this whole routine, okay?
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  37. 37
    Two, one...
    here we go.
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    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas388 902239.jpg
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  38. 38
    Jump as hard as you can.
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  39. 39
    Alright, keep moving.
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  40. 40
    You can always do high knees.
    This is easy. Do what you have to do to challenge yourself.
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  41. 41
    Here we go.
    We're already halfway through this first exercise interval.
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  42. 42
    Okay, one more 20-second interval left, okay?
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  43. 43
    Two, one...
    here we go. Five seconds... Alright, keep moving. You're going to get a preview of the next exercise. We'll start off in just a minute.
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    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas474 636375.jpg
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  44. 44
    Moving right into pop squats.
    So for this one, stand with feet shoulder width apart.
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  45. 45
    Come down to touch the ground, and pop up.
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    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas497 274201.jpg
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  46. 46
    Pop those feet together, and stand up.
    Make sure you're going as low as you can control. If your back starts to round, you need to make sure you're doing a more shallow squat. Just 3 seconds left.
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  47. 47
    Okay, keep moving.
    One down, three to go. Two, one...
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  48. 48
    Go down, pop up.
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  49. 49
    Stay light on your feet, move as quick as you can, while maintaining control over your body.
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  50. 50
    You should feel this in your glutes and your thighs.
    Mine are already starting to burn. Slowing down. Three seconds.
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  51. 51
    Okay, there we go.
    Halfway done already. No problem, right? Two, one...
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  52. 52
    Here we go.
    Down, pop up.
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  53. 53
    It helps to look at the wall ahead of you to make sure you're not looking down and rounding your back.
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  54. 54
    Three, two, one...
    Okay, one more.
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  55. 55
    Just one more to go.
    Suck it up. Ouch! Halfway, 10 seconds, keep pushing.
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  56. 56
    Three, two, one...
    keep moving! Don't sit down. Grab water if you need to. Three more sets to go.
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    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas611 830584.jpg
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  57. 57
    Burpees with two front kicks.
    You guys ready? Drop down, do a burpee, come back up, and kick as high as you can on each leg. Simple as that. Try to switch which leg you're kicking first with each time.
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    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas641 969513.jpg
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  58. 58
    Five seconds left.
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  59. 59
    Okay, now keep moving.
    You can hear the water sloshing around in my stomach. The downside of drinking too much water while you're working out.
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  60. 60
    Here we go, set it up.
    Kick, kick.
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  61. 61
    Just 10 seconds left.
    Five... three, two, one...
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  62. 62
    Alright, halfway done with this entire HIIT routine, okay?
    Midpoint. Three, two, one...
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  63. 63
    Drop it down, and back up.
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  64. 64
    Five seconds left.
    Three, two, one...
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  65. 65
    Alright, one more round of these.
    Three, two, one... here we go.
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  66. 66
    Halfway...
    Three, two, one...
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  67. 67
    Alright, keep moving, and watch out for the next preview.
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  68. 68
    Next up, we've got 3 switchfoot jumps plus a reverse lunge.
    So, high cardio here. One, two, third one, go down into a reverse lunge.
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  69. 69
    One, two, three.
    You land on the opposite foot, so you're alternating which one you're doing the reverse lunge on each time, okay?
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  70. 70
    Five seconds...
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  71. 71
    There we go, one down, three to go.
    Five seconds, catch your breath, slow it down. Here we go...
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  72. 72
    One, two, down.
    One, two... Ten seconds.
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  73. 73
    Three, two, one...
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  74. 74
    Alright, jog it out.
    Catch your breath the best you can. We're halfway done with these.
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  75. 75
    And start...
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  76. 76
    Halfway...
    find that happy place. Three, two, one...
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas855 00876.jpg
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  77. 77
    My legs are killing me!
    Five seconds...
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas864 540701.jpg
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  78. 78
    Here we go.
    Last one, let's push.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas866 955788.jpg
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  79. 79
    As hard as we can.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas869 211156.jpg
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  80. 80
    Try not to stop, but if you need to, just start right back in as soon as you can.
    Three seconds...
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas881 286328.jpg
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  81. 81
    Okay, catch your breath, one more interval to go.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas893 474011.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas894 212743.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas895 331813.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas897 125428.jpg
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  82. 82
    Our last interval is going to be particularly rough on the butt and thighs.
    We're going to be doing a slide shuffle, with a jump squat on each end. This is our last interval though, so give it everything you have.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas922 566162.jpg
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  83. 83
    Ready?
    Here we go.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas925 03657.jpg
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  84. 84
    To the side, jump up.
    Stay low, step, slide back and forth, okay? So your legs are working the entire time.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas934 229718.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas934 229718.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas935 496092.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas936 019161.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas936 879958.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas938 820386.jpg
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  85. 85
    Two, one...
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas944 541332.jpg
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  86. 86
    Alright, you can also add weights to this, make it even harder.
    Keep it low, shuffle, jump. Five seconds...
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas969 285161.jpg
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  87. 87
    Alright, keep your feet moving.
    Halfway through. Two more rounds and we go to a cool-down stretch.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas982 94712.jpg
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  88. 88
    Here we go.
    Get low, step, and up.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas988 975335.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas990 767008.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas991 272544.jpg
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  89. 89
    Jump up as forcefully as you can.
    You want to really work those glutes. You burn more calories that way too. Three seconds.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1005 981315.jpg
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  90. 90
    Alright, last 20 seconds of work that I'm going to ask for you, okay?
    Right here...
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1013 071389.jpg
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  91. 91
    Get low.
    Ten seconds left.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1034 613261.jpg
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  92. 92
    And, that's it.
    Alright, you've earned your cool down. Let's go ahead and get started with that.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1041 992185.jpg
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  93. 93
    For cool down, we're going to be doing a bunch of different exercises for roughly 20 seconds a piece.
    We're bringing the heart rate down nice and slow, just jog around for a little bit, and we're going to bring your heart rate down gradually instead of coming to an abrupt stop.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1036 213713.jpg
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  94. 94
    Alright, switching to just a lateral step and a row after this.
    So here.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1065 144539.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1066 035872.jpg
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  95. 95
    And pull those arms back.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1067 706617.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1068 7262.jpg
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  96. 96
    You're getting a stretch all around there.
    Nice, slow motion. Next up, we're going to do toe touch circles, so just like you're going to touch your toes.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1086 672715.jpg
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  97. 97
    But just go all the way around and back up.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1092 583009.jpg
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  98. 98
    And then go all around that opposite way.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1093 738826.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1097 605892.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1099 824684.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1102 172913.jpg
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1104 530524.jpg
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  99. 99
    Come back up, and then lean over to one side, so you're stretching out this inside thigh here.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1111 748761.jpg
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  100. 100
    Now push up, back up to the middle and stop here.
    Grab your hands behind your back and get a good shoulder stretch as well, and those hamstrings and back.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1132 865532.jpg
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  101. 101
    Alright, now sink back to the opposite side and stretch out that other inside thigh.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1149 142483.jpg
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  102. 102
    Next we're going to stand up straight and stretch out the front of our thighs, our quads.
    Stand up straight, grab your foot and pull it up to your butt or as far as you can.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1171 518221.jpg
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  103. 103
    You can also lean forward to get that hip flex in there.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1179 154521.jpg
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  104. 104
    You can get an even deeper quad stretch.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1186 703943.jpg
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  105. 105
    Switch sides.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1206 849506.jpg
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  106. 106
    Okay, next up, we're going to do a downward dog.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1206 926256.jpg
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  107. 107
    So come down here, head between your shoulders, feet as flat on the floor as you can get them.
    Try to get those heels pressed down.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1217 248299.jpg
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  108. 108
    Okay, fold your leg underneath you, and lean back in a pigeon stretch.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1231 71411.jpg
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  109. 109
    Switch sides.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1248 34076.jpg
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  110. 110
    You're going to move around how you need to, to feel that stretch the most.
    Just move really slowly. Find out where you need it the most. Next up, we're going to do a plank calf stretch, so push up into a tall plank.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1266 753294.jpg
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  111. 111
    Just make sure that you're focusing on, kind of trying to push your heels into the ground so that you're stretching your calves.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1275 064702.jpg
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  112. 112
    Alright, come back down.
    Stretch out that core in a cobra stretch.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1290 996193.jpg
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  113. 113
    Alright, sink back to a child's pose.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1308 954801.jpg
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  114. 114
    You can feel the stretch all through your back, and if you focus on pretending like you're trying to push your upper body into the ground, you feel a nice stretch in your shoulders and arms as well.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1327 244836.jpg
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  115. 115
    Alright, flip over on your back.
    I want you to straighten one leg, cross one over it and then pull it in for a deep glute stretch.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1334 933498.jpg
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  116. 116
    Switch sides.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1347 57935.jpg
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  117. 117
    Just one last stretch, my favorite, full body stretch.
    Wiggle back and forth, move how you need to, to feel that stretch.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1378 878659.jpg
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  118. 118
    This is the part where you have the satisfaction of knowing your workout is done.
    All the hard work is done.
    Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down---VhdXXqcoco0.mp4-canvas1388 959709.jpg
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  119. 119
    Alright, that is the entire routine.
    Good job, guys! This workout is complete
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