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20 Minute Level-Up Running Cardio HIIT Workout - GIFTMAS Day 22 (Music)

NO EQUIPMENT (Updates Daily) • 23-Dec-2025
4 comments

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
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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, GIFTMAS, 15-25 Min, HIIT, Cardio, No Burpees, Standing, Advanced, Total Body, No Equipment, Music, INTENSE

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