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

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

INTERMEDIATE WORKOUTS • 05-Jan-2026
1 comment

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
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
2026, ALL LEVELS, 30-35 Min, HIIT, Abs Included, LITE, Intermediate, Total Body, No Equipment, Music

Up Next in INTERMEDIATE WORKOUTS

  • 30 MIN Level-Up: Push-Ups Practice Wo...
    31:36
    30 MIN Level-Up: Push-Ups Practice Wo...

    30 MIN Level-Up: Push-Ups Practice Wo...

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 272
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Wrist Circles
    02 - Paint the Fence
    03 - Hugs & Loves
    04 - Pot Stirs L
    05 - Pot Stirs R
    06 - Patty Cake Wrists
    07 - Wrist Stretch

    01 ...

  • 30 MIN Level-Up: Push-Ups Practice Wo...
    31:36
    30 MIN Level-Up: Push-Ups Practice Wo...

    30 MIN Level-Up: Push-Ups Practice Wo...

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 272
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Wrist Circles
    02 - Paint the Fence
    03 - Hugs & Loves
    04 - Pot Stirs L
    05 - Pot Stirs R
    06 - Patty Cake Wrists
    07 - Wrist Stretch

    01 ...

  • 30 Minute Standing Intermediate One D...
    31:20
    30 Minute Standing Intermediate One D...

    30 Minute Standing Intermediate One D...

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 408
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Clap Pull Step-Backs
    02 - S2S Cactus Squats
    03 - Standing Twists
    04 - Sweeping Windmills
    05 - Side Lunge Squats L
    06 - Side Lunge Squats R
    07 ...

1 Comment

×