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

Edited by EARose2011, Eng, Maria Quinney, Lynn and 1 other

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

Steps

  1. 1
    Hey, guys, it's Kelly from FitnessBlender.com, and today I have a body weight HIIT workout for you. We're going to be 20 seconds on, 10 seconds off, 3 times through for each of these exercises, and you don't need any equipment at all.
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    There's no warm up or cool down in this workout, so you're going to want to do those on your own. Otherwise, let's go ahead and get started.
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    Alright, first up, we are starting with X-burpees. Remember we are doing these with 20 seconds on, 10 seconds rest, but 3 times through. Here we go.
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    So dropping down, kick out wide, come back up, and come up wide, so you're doing an X at the bottom and an X at the top. Move as fast as you can, with clean form.
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    Keep it going. Five seconds left.
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    Alright, that's one down. Keep moving this entire time. Even during our rest periods, we're not holding still. Three, two, one... start it up.
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    Make sure you're not holding your breath. That's about halfway.
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    Three, two, one...
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    Alright, just one more of those left. Three, two, one...
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    Start it up. Ten seconds left...
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    Three, two, one...
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    Alright, take a breather. Next up, we're doing 2 jack jumps plus 4 high knees.
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    One, two. One, two, three, four.
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    Try to lead with a different foot each time. Five seconds.
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    We're going to rest really quickly. Two more of those.
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    I know these are a little bit hard to get the hang of. That's kind of the point. Coordination, or lack of it, becomes clear.
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    Alright, just one more of those left. Take some deep breaths.
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    Three, two, one... here we go.
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    If you need to take a break at any time, feel free to do that. Just get back into it as soon as you can.
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    Alright, that's it for those. Next up, we have flutter kick squats.
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    Hop forward with a different leg each time. You don't want your body to get stuck in those patterns. Five... three, two, one.
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    Here we go. One, two, three. One, two, three.
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    Alright, after this rest, just one more of those left. Three, two, one...
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    We go one, two, down. One, two, down. Keep your back flat, sink down as far as you can, with good form. Three, two, one...
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    Alright, next up, these are Evan burpees, made by one of our special younger viewers here.
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    Alright, one down, two to go.
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    Three, two, here we go.
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    Down, up, jump again. Five seconds.
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    Okay. One more group of three. We're going to do split jumps, and then take a quick water break. Three, two, one...
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    Five seconds left. Alright, quick rest. Just two more to go, 40 more seconds of work.
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    Suck in you belly, do it nice and tall. Stay light on your feet. Five seconds...
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    Alright, 20 more seconds of work and then we'll have a water break. Two, one...
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    Here we go.
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    Five, four, three, two, one...
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    Alright, don't stop moving completely. Keep moving, but grab yourself a drink of water and we'll be right back.
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    Alright, we're going to start right back into the second half. First interval is going to be butt kickers, which is easy compared to all the burpees we just did. So, it's going to be three, two, one. Here we go.
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    Just basic butt kickers, keep your movements nice and light, land soft on your feet, and move as quickly as you can. These are pretty literal. You're just kicking yourself in the butt.
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    Halfway through this interval... three seconds left...
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    Alright, rest. We're going to bounce back and forth here, jog in place, boxer shuffle. Whatever you want to do, just keep moving.
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    You can always make it harder by making this active rest more challenging.
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    Just stand up nice and tall. Get your arms moving a little bit if you want to, get a little more balance out of it. Five seconds...
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    Okay, rest. Two down, one more to go. Three, two, one...
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    Start... Ten seconds left. Keep moving.
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    Three, two, one...
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    Alright, next up, we're going to do a curtsy jump lunge. So we're going to do a curtsy lunge on each side and jumping in the middle. Three, two, one...Here we go.
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    Down, touch the ground.
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    Come back up.
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    Jump up as hard as you can in the center.
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    Three, two, one...
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    Alright, rest.
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    Take nice, deep breaths while you can. Three, two, one...
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    Here we go. Back and behind you, up in the center. Try not to fall over.
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    Halfway done...
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    Five seconds...
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    Alright, just one more of those left.
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    Three, two, one...
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    Here we go. Down, and back up. Follow all the rules of our regular curtsy lunge. Keep your back flat.
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    Three, two, one...
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    Alright, next up, we're doing up and out jacks. It's a basic jumping jack with a little bit of a twist. Three, two, one... Here we go.
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    Regular... and in front. The leg movements are the same. Go as quick as you can, with crisp form. Halfway done.
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    Alright, take a breather.
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    We're in the last few minutes of this routine. Three, two, one...
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    You're going to toe the line of pushing yourself and listening to your body.
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    So try to go as fast as you can, as hard as you can, but slow down if you need to. Five seconds...
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    Alright, just one more of those to go. Two more groups after that.
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    Three, two, one... Start it up.
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    Make sure you're breathing. Ten seconds...
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    Alright, the next three intervals are going to be static squats, so we're going to switch it up a little bit.
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    It's so going to burn. Ready, here we go.
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    Sink down into your squat and you're staying right here.
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    So back flat, sink down as low as you can go, weight on your heels. You should actually be able to wiggle your toes.
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    We're over halfway through this. Three, two, one...
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    Quick breather, get ready to do that again. Three, two, one...
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    Alright, sink down. Just hold it. If you have to, you can pop up out of this and stretch really quickly. Just be sure to sink right back down in that squat as soon as you can. Three, two, one...
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    Okay, that's not pretty, after all that jumping lunge and jumping squat action. Three seconds...
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    Alright, back into your squat.
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    Just hold it here and make sure you're not holding your breath. Again, it's really important, and it's really easy to do. Make sure you're breathing in and out. Little over halfway. Hold it if you can.
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    Three, two, one...
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    Okay, last interval. We're doing 3, 2, 1 lunges, so kind of like a jumping lunge, where we're sinking down in increments of three and then bouncing to switch legs.
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    Here we go. One, two, three...
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    Make sure you're not using any jerking motions. You want to be in control of it. Keep it nice and smooth. You don't want to hurt anything.
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    Two, one...
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    Okay. Two more of those left and we're done. Start in three seconds.
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    Here we go... one, two, three.
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    Keep it going if you can.
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    Okay, 20 more seconds of work and you're done. Starting in three, two, one...
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    Okay, that is it.
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    Make sure that you do a cool down on your own. We have lots of cool down videos, so make sure to pick one of those. Otherwise, drink lots of water, eat clean, and come back and work out with me tomorrow. Thanks, guys! Workout is complete.
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Video: Belly Fat Burner HIIT - High Intensity Interval Training Workout with No Equipment

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Categories : Weight Loss

Recent edits by: Lynn, Maria Quinney, Eng

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