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

15 Minute Indoor Running Cardio HIIT Pyramid Workout - GIFTMAS Day 10

NO EQUIPMENT (Updates Daily) • 10-Dec-2025
3 comments

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 Sprints
06 - (50) Kenyan Drills
07 - (40) Tick-Tock Jacks
08 - (30) S2S Low Run Hops
09 - (20) Mo-Towns
10 - (20) Washboard Sprints
11 - (30) F2B Fast-Slow Tap-Unders
12 - (40) Relay Tap Sprints
13 - (50) F2B Skater Hop Sprints
14 - (60) MAX Dbl Tap Fly Sprints
15 - (50) 180 Switch Lunges
16 - (40) 180 Plyo Heismans
17 - (30) 1-2-3 Pause Sprints
18 - (20) High Climb Sprints
19 - (40) Sprinter Tucks

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c23703cf5409ad8d46c911b215e50
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, Pyramid, No Burpees, Standing, Advanced, Extreme, Total Body, No Equipment, No Music, INTENSE

Up Next in NO EQUIPMENT (Updates Daily)

  • 35 Minute No Equipment Lower Body Wor...
    35:59
    35 Minute No Equipment Lower Body Wor...

    35 Minute No Equipment Lower Body Wor...

    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    251-528

    Equipment Needed:
    No Equipment / None

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - Burpee Switch Lunge
    02 - F2B Squat Walks
    03 - Typewriters
    04 - Side Lunge Squats
    05 - Lunge Swing Hop...

  • 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...

  • 30 Minute No Equipment Lower Body Pum...
    31:30
    30 Minute No Equipment Lower Body Pum...

    30 Minute No Equipment Lower Body Pum...

    Equipment Needed: No Equipment + Mat
    Level: Advanced-Extreme
    Calories Burned: 451

    Workout Breakdown:

    Warm-up:
    01 - Dbl Butt Kick Hops
    02 - Knee Circle Squats
    03 - Side Lunge Taps
    04 - Diagonal Jacks
    05 - Ham Scoop Swings

    Workout:
    01 - Majesty Squats
    02 - Stutter Lunge Drive Hops L
    03 - Half ...

3 Comments

×