Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Subscribe

Already subscribed? Sign in

20 Minute Level-Up Running Cardio HIIT Workout - GIFTMAS Day 22

ADVANCED WORKOUTS (Updates Daily) • 23-Dec-2025
1 comment

Equipment Needed: No Equipment
Level: Advanced
Calories Burned: 333
Weights Used: None
Intervals: 30/15

Workout Breakdown:

*Warm up before starting

01 - Light Jog
02 - 1-23 Pause Sprints
03 - Lateral Sprints

04 - Butt Kicks
05 - S2S Butt Kicks
06 - Wide Prisoner Butt Kicks

07 - Dbl Alt Step Jacks
08 - S2S Side Star Jacks
09 - Jack Drop Lunges

10 - Hit & Runs
11 - Squat Jab Combo
12 - Tri-Jab Tucks

13 - S2S Hater Sprints
14 - Power Sprints
15 - Plyo Heisman Sprints

16 - Alt Side Knees
17 - F2B Knee Drives
18 - Sagat Sprints

19 - Teacher's Pets
20 - S2S Squat Tap Sprints
21 - Relay Sprints

22 - Puddle Hop Sprints
23 - F2B Tire Sprints
24 - Agility Sprints

25 - Hiker Sprints
26 - Quick Hacky Taps
27 - Speed Jugglers

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c8d8372bf48a7a50fa7e45541f13f
Tip Us: https://buymeacoffee.com/millionairehoy

Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.

Tags
2025, GIFTMAS, 15-25 Min, HIIT, Cardio, No Burpees, Standing, Advanced, Total Body, No Equipment, No Music, INTENSE

Up Next in ADVANCED WORKOUTS (Updates Daily)

  • 60 Minute Triple-Double Tempo Upper B...
    1:01:43
    60 Minute Triple-Double Tempo Upper B...

    60 Minute Triple-Double Tempo Upper B...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 785
    Weights Used: 20-50lbs [9-26kg]
    Intervals: 30/45/60/45/45

    Workout Breakdown:

    Warm-up
    01 - Jumping Jacks
    02 - Windmill Sweeps
    03 - Cossack Sweeps
    04 - Rev Lunge Sumo Turns
    05 - Step-Up Swing Kicks
    06 - Beast Mode Thr...

  • 30 Minute Wheel of Function Hybrid Sp...
    31:31
    30 Minute Wheel of Function Hybrid Sp...

    30 Minute Wheel of Function Hybrid Sp...

    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    176-375

    Equipment Needed:
    Dumbbells

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    *NO SPOILERS (lol)

    Cool-Down

    Disclaimer:
    You should consult your physician or other health care professio...

  • 45 Minute Standing Full Body Dumbbell...
    46:20
    45 Minute Standing Full Body Dumbbell...

    45 Minute Standing Full Body Dumbbell...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 703
    Weights Used: 15lbs [6.8kg]
    Intervals: 35/15

    Workout Breakdown:

    Warm-up
    01 - Windmill Jack Steps
    02 - Windmill Sweeps
    03 - S2S Wall Push Shuffle
    04 - In & Out BW Trusters
    05 - Kang Squats
    06 - Step-Up Swing Kicks

    01 - S2S ...

1 Comment

×