Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Start your free trial

Already subscribed? Sign in

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

ADVANCED WORKOUTS (Updates Daily) • 23-Dec-2025
4 comments

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, Music, INTENSE

Up Next in ADVANCED WORKOUTS (Updates Daily)

  • 30 Minute Tabata Tone Dumbbell HIIT W...
    31:00
    30 Minute Tabata Tone Dumbbell HIIT W...

    30 Minute Tabata Tone Dumbbell HIIT W...

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

    Estimated Calories Burned:
    162-348

    Equipment Needed:
    Dumbbells

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - Tap Sprints
    02 - Hook-Knee Shuffle
    03 - ISO Leg Burpees L
    04 - ISO Renegades L
    05 - ISO Le...

  • #93 - 60 Minute Advanced Upper Workou...
    1:01:09
    #93 - 60 Minute Advanced Upper Workou...

    #93 - 60 Minute Advanced Upper Workou...

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

    Estimated Calories Burned:
    250-529

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - MAX Push-ups
    02 - W-Curl Press
    03 - In & Out Mowers L
    04 - In & Out Mowers R
    05 - T-Crawls
    06 - ...

  • 35 Minute Full Body HEAVY Strength PU...
    36:23
    35 Minute Full Body HEAVY Strength PU...

    35 Minute Full Body HEAVY Strength PU...

    Equipment Needed: Dumbbells + Mat + Elevation/Yoga Block
    Level: Advanced-Extreme
    Calories Burned: 509

    Workout Breakdown:

    Warm-up

    01 - Mechanic Squats
    02 - Devil Press Step-Ups
    03 - Side Lunge Pick-ups L
    04 - DB Assisted Rows L
    05 - Side Lunge Pick-ups R
    06 - DB Assisted Rows R
    07 - DB Pike-...

4 Comments

×