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30 Minute Intermediate No Equipment HIIT Cardio - ALL LEVELS #008

DAILY PICKS ESSENTIALS (Updates Daily) • 05-Jan-2026
6 comments

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 402
Weights Used: None
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Soft Butt Kicks
02 - Jumping Jacks
03 - Open Gate Hips
04 - Windmill T-Taps
05 - S2S Squats
06 - Ham Scoop Swings

01 - 2-Station Sprints
02 - S2S Squat Kick Reach
03 - Grounded Cross Jab Core Twists
04 - Balance Swing Drive Hops L
05 - Walkout Hops L
06 - Stacked Foot Push-Ups L
07 - Balance Swing Drive Hops R
08 - Walkout Hops R
09 - Stacked Foot Push-Ups R
10 - Dbl Jack Quad-Steps
11 - S2S Lunge Tap Shuffle
12 - Stack Push Walk-Ins
13 - Sit-Ups
14 - Bicycles Hold Taps
15 - BW Hip Dip Threaders L
16 - BW Hip Dip Threaders R
17 - 180 Jog Sprints
18 - Diagonal Toe Tap Kicks L
19 - BW Side Lunge ABD Swings L
20 - Diagonal Toe Tap Kicks R
21 - BW Side Lunge ABD Swings R
22 - L2R Grounded Inchworms
23 - Slow Push-Ups
24 - Quick Burpee Step-Ups

Cool-Down
01 - Alt Shoulder Stretch
02 - Jefferson CARs
03 - Modified Sun Flow
04 - Alt Pin The Needle
05 - Walk The Dog
06 - Pigeon Side Stretch L
07 - Pigeon Side Stretch R

My HR stats: https://flow.polar.com/shared2/7e978032f935624b419b15f871a28fcf
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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
2026, ALL LEVELS, 30-35 Min, HIIT, Abs Included, LITE, Intermediate, Total Body, No Equipment, No Music

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