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BUSY BODY - 4-Week Program for Busy People

30 Minute 500 Reps Bodyweight HIIT Drills - BUSY BODY #09 (Music)

25-Aug-2025
16 comments

Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 470
Weights Used: None
Intervals: 30/30

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Jumping Jacks
03 - S2S Squats
04 - Windmill Sweeps
05 - Walkouts
06 - Best Stretch

01 - Burpee Sprawls
02 - MAX Push-Ups
03 - MAX Air Squats
04 - 180 Plyo Lunge Hops
05 - Standing Ab Twists
06 - Shin Huggers
07 - Bicycles
08 - Toe Tap Crunches
09 - Rainbow Swing Kicks
10 - Squat Tap Jacks
11 - MAX Wide Push-Ups
12 - Pike-Tap Plank
13 - S2S 1-2-3 Ladder Drives
14 - Alt GRND Switch Lunges
15 - Shoulder Tap Planks
16 - Low Plank Jacks
17 - Flutter Kicks
18 - High Heel Taps
19 - High Knee Twist Taps
20 - S2S Quick Shift Squat Taps
21 - Relay Tap Shuffle
22 - Hinge Jack Foot Taps
23 - Hop-Over Burpees
24 - Mountain Climbers
25 - Donkey Hop Planks

Cool-Down
01 - Circular Cat Cow
02 - Lizard Openers L
03 - Lizard Openers R
04 - Alt Threaders
05 - Alt Scorpions
06 - Bow Pose
07 - Glutes Stretch L
08 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e989c441dff9d7615ccf63f1c383513
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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, BUSY BODY, 30-35 Min, HIIT, Abs Included, Advanced, Extreme, Total Body, No Equipment, Music, INTENSE

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