20 Min No Equipment HIIT + Ab Bonus

This workout will burn 300-400 Calories. Warm-Up (50:10) 1) Alternating reverse lunge 2) Jumping jakcs 3) bird-dog 4) squat and twist 21 Min HIIT Section (50:10) 1) Plyo lunge (right) 2) frog plank jump, star jump 3) plyo lunge (left) 4) 1 leg burpee (right) 5) 3 bunny hops, 1 squat jump 6) 1 leg burpee (left) 7) 2 pushups, 2 commando planks, 2 plank jacks w/ shoulder tap 8) fast feet in out 9) 6 lateral hops, 1 burpee 10) 2 frog jumps, 1 squat jump pushup 11) 5 lateral hops, 1 tuck jump 12) 5 front to back hops, 1 tuck jump 13) 10 lateral hops, 10 plank hops 14) diagonal hops 15) plyo lunge (right leg) 16) frog plank jump, star jump 17) plyo lunge (left leg) 18) 1 leg burpee (right leg) 19) 3 bunny hops, 1 squat jump 20) 1 leg burpee (left leg) 21) 2 pushups, 2 commando plank, 2 plank jack w/ shoulder taps.