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20 Minute Bodyweight Tabata HIIT Workout (No Equipment) - GIFTMAS Day 15

NO EQUIPMENT (Updates Daily) • 15-Dec-2025
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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 Sprawls
08 - Push-Ups

09 - High Knees
10 - Grounded Grabbers
11 - High Knees
12 - Grounded Grabbers
13 - Walking Push-Ups
14 - Tri-Jab Tucks L
15 - Walking Push-Ups
16 - Tri-Jab Tucks R

17 - Inchworm Hops
18 - L2R Jack Drop Lunges
19 - Inchworm Hops
20 - L2R Jack Drop Lunges
21 - Rainbow Swing Kicks
22 - Mt Climbers
23 - Rainbow Swing Kicks
24 - Mt Climbers

25 - OH Juggler Sprints
26 - ISO Rapid Tap Drives L
27 - OH Juggler Sprints
28 - ISO Rapid Tap Drives R
29 - Pike-Hop Push-Ups
30 - Plank Drive Kick-Backs L
31 - Pike-Hop Push-Ups
32 - Plank Drive Kick-Backs R

33 - Sprinter Burpees
34 - Side Star Jacks
35 - Sprinter Burpees
36 - Side Star Jacks
37 - Hit & Runs L
38 - Rapid Tuck Jacks
39 - Hit & Runs R
40 - Rapid Tuck Jacks

*Be sure to stretch

My HR stats: https://flow.polar.com/shared2/7e9c3d2d3697790bf6f32d5064e3b069
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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, Tabata, HIIT, Advanced, Extreme, Total Body, No Equipment, EMOM/AMRAP, No Music, INTENSE

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