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

NO EQUIPMENT • 23-Dec-2025
1 comment

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, No Music, INTENSE

Up Next in NO EQUIPMENT

  • 20 Minute Bodyweight Tabata HIIT Work...
    22:37
    20 Minute Bodyweight Tabata HIIT Work...

    20 Minute Bodyweight Tabata HIIT Work...

    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 Spra...

  • 15 Minute Indoor Running Cardio HIIT ...
    16:39
    15 Minute Indoor Running Cardio HIIT ...

    15 Minute Indoor Running Cardio HIIT ...

    Equipment Needed: No Equipment
    Level: Advanced-Extreme
    Calories Burned: 288
    Weights Used: None
    Intervals: 20-60sec

    Workout Breakdown:

    *Warm up before starting

    01 - (20) High Knees
    02 - (30) Lateral Sprints
    03 - (40) 180 Pause Sprints
    04 - (50) Ladder-Up Sprinter Drills
    05 - (60) 3-Station Sp...

  • 20 Minute Mat-Only Abs & Core Workout...
    21:26
    20 Minute Mat-Only Abs & Core Workout...

    20 Minute Mat-Only Abs & Core Workout...

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 234
    Weights Used: None
    Intervals: 40/15

    Workout Breakdown:

    *Warm up before starting
    01 - Active Low Plank Hold
    02 - Shin Huggers
    03 - 12 to 3 Sit-Ups
    04 - Alt Ball Crunch Scissors
    05 - Alt Leg Drop Jackknives
    06 - Side Hip D...

1 Comment

×