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 Bodyweight Tabata HIIT Workout (No Equipment) - GIFTMAS Day 15 (Music)

ADVANCED WORKOUTS (Updates Daily) • 15-Dec-2025
6 comments

Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 354
Weights Used: None
Intervals: 20/10

Workout Breakdown:

*Warm up before starting

01 - Low Jack Squats
02 - Prisoner Skaters
03 - Low Jack Squats
04 - Prisoner Skaters
05 - Burpee Sprawls
06 - Push-Ups
07 - Burpee Sprawls
08 - Push-Ups

09 - High Knees
10 - Grounded Grabbers
11 - High Knees
12 - Grounded Grabbers
13 - Walking Push-Ups
14 - Tri-Jab Tucks L
15 - Walking Push-Ups
16 - Tri-Jab Tucks R

17 - Inchworm Hops
18 - L2R Jack Drop Lunges
19 - Inchworm Hops
20 - L2R Jack Drop Lunges
21 - Rainbow Swing Kicks
22 - Mt Climbers
23 - Rainbow Swing Kicks
24 - Mt Climbers

25 - OH Juggler Sprints
26 - ISO Rapid Tap Drives L
27 - OH Juggler Sprints
28 - ISO Rapid Tap Drives R
29 - Pike-Hop Push-Ups
30 - Plank Drive Kick-Backs L
31 - Pike-Hop Push-Ups
32 - Plank Drive Kick-Backs R

33 - Sprinter Burpees
34 - Side Star Jacks
35 - Sprinter Burpees
36 - Side Star Jacks
37 - Hit & Runs L
38 - Rapid Tuck Jacks
39 - Hit & Runs R
40 - Rapid Tuck Jacks

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c3d2d3697790bf6f32d5064e3b069
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, Tabata, HIIT, Advanced, Extreme, Total Body, No Equipment, EMOM/AMRAP, Music, INTENSE

Up Next in ADVANCED WORKOUTS (Updates Daily)

  • 60 Minute Advanced ABAB Upgrades Work...
    1:01:17
    60 Minute Advanced ABAB Upgrades Work...

    60 Minute Advanced ABAB Upgrades Work...

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

    Estimated Calories Burned:
    356-682

    Equipment Needed:
    Dumbbells & Mat

    Level:
    Advanced

    Workout Breakdown:

    Warm-up

    01 - Signal Sprints
    02 - Squat Thrust Press
    03 - Tri-Fly Sprints
    04 - Man-Makers

    05 - Plyo Heismans
    06 - DB ...

  • 15 Minute Glutes & Booty Workout - ST...
    16:23
    15 Minute Glutes & Booty Workout - ST...

    15 Minute Glutes & Booty Workout - ST...

    Estimated Calories Burned:
    56-98

    Equipment Needed:
    Dumbbells + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    01 - DB Hip Thrusts
    02 - Hip Thrust Openers
    03 - Side Clam Lifts L
    04 - Downward Donks
    05 - Side Clam Lifts R
    06 - SL Bridge Pulse Hops
    07 - SL Hip Thrusts L
    08 - Winding Fire Hydra...

  • #138 - 60 Minute Crazy Cardio COMPLEX...
    1:01:24
    #138 - 60 Minute Crazy Cardio COMPLEX...

    #138 - 60 Minute Crazy Cardio COMPLEX...

    Estimated Calories Burned:
    337-678

    Equipment Needed:
    No Equipment + Mat

    Level:
    Advanced-Extreme

    Workout Breakdown:

    Warm-up

    01 - 3-Station Sprints
    02 - Ziggy Sprints
    03 - Tri-Switch Jacks
    04 - S2S Karaoke Skips
    05 - 180 Sky Switch Lunges

    06 - Jet Setter Sprints
    07 - T-Jugglers
    08 - Free Th...

6 Comments

×