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Comprehensive Total Body HIIT Cardio and Core Workout

40 Min • Total Body, Core
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Plyometric, Toning
    • Equipment Mat, No Equipment
    • Membership Free


    We always suggest that you do a warm up before your workout and a cool down afterward but we usually leave you to pick and choose each component for yourself. With this routine however we have taken the guess work out of the equation for you by providing a complete exercise program with every component you need for a safe and effective bout of physical activity. In this 40 minute routine we will take you through a warm up, a HIIT workout, a short core workout, and then a relaxing stretch & cool down to cover every aspect of a comprehensive workout.

    We have also included a calorie burn bar to show you not only how far along you are in the workout in general but also how many calories you burn on average throughout the entire program. We know that everyone is different as far as how many calories they burn with any give workout so we have set a range of calorie expenditure from high to low. Though some people will fall outside of this range, over 90% of you will fall somewhere between the high and low calorie burn. So what is the actually calorie burn? With this entire routine you can average anywhere from 8.1 to 11.6 calories per minute giving you a total burn of 325 to 465 total calories burnt over the course of this 40 minute workout.

    The Following is a transcript from the video above outlining what exercises were used and in what order. Each section has a brief description of how the exercises were combined, and time limits or repetitions used. Feel free to print and use this written program when you do not have access to our videos online.

    Warm Up:
    Do each motion for 30 seconds except for the last which should be done for 60 seconds.

    High Knee March
    Standing Crisscross Crunches
    Torso Circles
    Up and Out Hops
    Fly Jacks
    Lateral Jumps

    HIIT Tabata Workout:
    Do each group of two exercises in an AA BB pattern twice through for a total of 4 minutes. Each individual set is 20 seconds on and 10 seconds off and will be done a total of 4 times per exercise.

    High Knees
    Quick Feet

    Traveling Mt. Climbers
    Plyometric Push Ups

    Star Jumps
    Butt Kickers

    Static Runners
    Hillbilly Squats

    Jumping Lunges
    Plank Walks

    Core Workout:
    Do 20 repetitions of each exercise. All are a single count except for the Russian twist which is counted only on one side of the twist (or double count each side 1, 1, 2, 2,... etc.)

    Jackknife Crunches
    Back Bows
    Side Hip Raises (Left & Right)
    Russian Twists

    Cool Down:
    Do each stretch for 30 seconds each on both sides (if it has a left and right). Hold the stretch static keeping a constant stretch by trying to gently push further throughout the allotted time. Do not pulse or bounce and do not do a second workout after this stretch as it will temporarily loosen your joints and increase chase of injury. Wait for at least 3 hours before doing another workout or do your next workout first then come back to do this stretch component.

    Crossover Hamstring Stretch (Left & Right)
    Quadriceps Stretch (Left & Right)
    Center Hamstring Stretch
    Inside Thigh Stretch (Left & Right)
    Seated Hamstring and Torso Stretch (Left & Right)
    Seated Butterfly
    Deep Glute Stretch (Left & Right)
    Torso Rotation Stretch (Left & Right)