45 Minute Tabata Cardio HIIT Workout No Equipment – Bodyweight HIIT Full Body Workout at Home


hey everybody it’s your personal trainer
coach Kozak and I’m Claudia and this is 45 Minute Tabata Cardio HIIT Workout No Equipment – Bodyweight HIIT Full Body Workout at Home is going to be performed Tabata style so that means we’re going to do
four back-to-back rounds of each exercise that’s 20 seconds of work
followed by 10 seconds of rest while we will be providing easier modifications
for today’s workout this is not a beginner result is not if you are indeed
a true beginner go ahead and click the link right up top and that will send you
over to one of our beginner workouts there’s no equipment required for
today’s routine but depending on the surface you’re working out on you may
want to Matt all right if you’re ready to go let’s get started let’s go let’s begin with the warmup I’m going to
start with a faux jump rope and I’m going to start with a run in place but
also moving my wrist is if I was using a jump rope we’re both going to stay
alight and on the balls of our feet making nice light ground contacts so
throughout the course of today’s workout you’re going to choose which variation
is right for you I’ll be performing the standard variations and I will be doing
the easier modifications make sure to breathe and stay nice and light on your
feet you don’t want big pounding noises we want to be a bouncy ball not a rocket
also throughout the course of today’s workout we’re not going to count any
repetitions so it’s going to be up to you to move at a pace and you feel
comfortable with and getting as many reps in as you can in a lot of time
period purpose of today’s warm-up is to get your heart rate up go ahead and
increase that overall core body temperature and we’re going to get a
little mobility working at the same time go ahead and breathe let’s hit this one
for just 10 more seconds again this is just the warmup
right we got plenty of work coming up do this one four five four three two one
and zero next we’re going to move into an arm raise plus near a so at the same
time bring alternating knees up swing those arms down and swing those arms up
palms are facing in at the same time that knee comes up go and bring both
arms up overhead it’s a great one also for your shoulder
mobility loosen those shoulders up got plenty of upper body included in today’s
workout is going to help you get through it that knee up nice and high trying
your best to get your arms all the way overhead good again moving at a pace
that you feel comfortable with whatever that is whether it’s much faster than us
right now or much slower again we’re going to encourage you to
make this work out your own throughout the course of the whole workout do this
one for just ten more seconds keep it moving use this warm-up as a time to get
your mind what right and to focus on what brought you here today to begin
with what are your goals and what is it that’s motivating you four three two one
zero all right we’re going to move to the
floor for the next one we’re going to get into a high plank position for a
push-up position I’m going to take your right foot step
it up by your right hand we’re going to a multi-planar lunge and wrap around
bring your right arm up into a why race and then wrap it around look at that
hand as it comes back and back down to the floor again why race and then as you
wrap that arm around once you look at that arm as it comes all the way back
and then back to the floor moving at your own pace nice and
controlled go ahead and go through that sequence this is a great one for some
thoracic spine mobility shoulder mobility your hips are getting loosened
up on this one accomplishing a lot with just one move going all the way through
this entire sequence continue on this side four five four three two one zero
okay step your right leg back left leg up forward and let’s repeat now on the
opposite side y rays and then wrap that arm back as you look at your hand back
to the ground and repeat go all the way through the sequence again using this
time to focus on what brought you here today to begin with something made you
click on that on this video and start this workout today it’s gonna be
important that you keep that at the front of your mind throughout the whole
workout three let’s do this one four five
four three two one and zero done all right everybody
that is the end of the warmup no we’re not done we’re just getting
started this will work out that time to get into it so again for each exercise
we’re going to do four rounds twenty seconds of work followed by ten seconds
of rest and that 10 second rest time is going to go by what it is all right
first move today is going to either be a tiny wide March or a high-knee run in
place you decide which variation is right for
you either way get those knees out to the side you’re in a nice wide stance
uh-huh here we are 20 seconds many reps as you can and 5 4 3 2 1 It’s Showtime
folks let’s do it I like to have my hands out to the side
cuz that just kind of keeps me honest and maybe early did I get my knees all
the way up cause it normal already filled it oh yeah second step on the
first one almost there alone three two one break oh yeah this is a brutal to
start with yeah I mean I’m not doing what you’re doing but I can still feel it
oh we’re gonna feel this one for sure here we go three two one let’s go number
two let’s get that energy up all about that positivity today just a positive
mindset from beginning to end come on keep it up keep it up he’s out
nice and wide hi you got five seconds almost there
three two one great ah-oh two down two to go play that’s ones getting those
legs kick it right from you guys really on my glutes
– all right three two one let’s go let’s do it guys come on
halfway done with this one we need to burn I remember it’s all mental it’s all
in your head come on keep it going you’ve got nice and high alright and
three two one break all right three down one to go
we go all right we started off with a killer today all right here we go last
one and three two one let’s go let’s do it what you got your last twenty seconds
come on and then you won’t see this one again come on
so this strong on this one guys come on keep it going keep it going driving me
I’m gonna go almost there and three two one and break Louie all
right that’s all good we’re going to move to the floor for the next one we’re
going to get into a prone position their arms on front of us we’re going to do a
skydiver pullback so I’m going to bring my legs up off the ground and my upper
body off the ground I’m going to pull back on my elbows now Claudia’s going to
do the same move but she’s going to return an arrest engage being in between
reps all right here we are and three two one let’s get it going
again I’m just keeping my feet up throughout the whole move as well as my
upper body pulling back on those elbows every repetition squeeze that back this
one doesn’t look like much but it will kick your butt faster all right in three
two one and break excellent oh this one’s working your entire posterior
chain yep all the way up and down alright coach you better hurry up me on
two one let’s go oh man those brakes go by so fast
yes they do hold back on those elbows every repetition squeezing your back
muscles you got it squeeze those glutes to keep your legs
up you got it one wrap into the nest in three two one and break Karen well do
down two to go you got it guys you got it get that
energy up like I said from beginning to end
q1 again all right right back into it come on let’s go don’t forget to breathe
I’m burn to hold your breath so be an easy one to forget to breathe
the man that would be here mistake the pull back on those elbows every time
three two one and break alright here we are one more three down one to go
you got a couple of deep breaths it’s out he really got time for and to one
let’s go last one right here there it is got it
out by a set of this one one wrap into the next no giving up you’re a fighter
let’s see it right here come on three squeeze those back muscles I never have
you guys and you have three two one and great alright we’re going back to the
legs let’s stand up for the next one I’m going to perform a lateral lunge hop and
I’m doing lateral Juke so I’m going side to side and I’m going to touch the
ground in between each performing a lateral lunge one leg straight where
Claudia is just going to say more upright she’s gonna replace for placing
one fly on her foot alright here we are and three two one
let’s in it remember you decide which variation is right for you either way
we’re skipping back side to side stay nice and light on those feet happens do
my variation get down nice and low and touch the ground with that inside three
two one and break who reads it a nice and quiet on those feet
that’s it you’re a bouncy ball not a racket means you’re putting your energy
back into the ground all right here we go in three two one let’s go oh here we
go put it all out there this one’s working
that entire lower body your calves hamstrings glutes and quads all getting
hit on this one and if anytime you start with the harder
one and you need to move the Erie here feel free to do so
one great all right that’ll do down that’s where to go shake those legs
whoo lactic acid moving here we are next day in three two one
and begin I decide we danced and nice and light getting as many reps in as you
can hop in side to side channel that inner bouncy ball not a rock good right
and three two one break three down one to go
all right here guys stay tough right to the end this is it right here with you
let’s go three two one last one right here come on and it’s just one strong
can you get you gotta keep breathing make sure not to hold your breath keep
it up keep it up fast feet breathe almost there in three two one and break
nice or moving to the floor for the next one I’m going to get into a bear plank
position so if they see on all fours and I come up off of my knees where Claudia
is going to get into a high plank position now we’re going to go side to
side steps you decide which variation is right for you but either way we’re
moving here in three two one and zero kick that leg out keeping your core
tight add stay engage throughout back stays nice and straight I’d stay engaged
but remembering to breathe through this movement yes do not hold your breath we
have major Madrid a 2-1 and break excellent man did not take long for me
to get my sweat going today oh no warm in the gym today but we’re right there
guys right with you here we go in three two one let’s go back guys let’s hit it
one down three to go as many reps as you can keep that core tight abs to engage
so yes you literally are contracting and flexing those ass throughout the whole
move and three two one and break all right
that’s two down two to go again focus on what brought you here
today to begin with what is it will motivate you alright guys it starting in
two one let’s go third round right here today how many can you get right here
keep that core engaged keep a slight bend in your elbows on this one don’t
want your arms locked out core stays tight come on let’s go let’s go let’s go
keep breathing keep moving keep fighting three two one
and break that’s it three down one to go you’ve got guys fighting to the end on
this one fast feet fast feet we’re going to one begin last one let’s go what do
you got guys put it all out there come on focus on what brought you here today
to begin with it’s going to be the same thing that gets you through to the end
staying mentally tough all day let’s go almost there almost there new one and
break excellent job alright we’re standing up we need to
make our way on over to a wall for the next one we’re going to a wall sit
variation I’m going to get down on the wall flat back up against the wall
these are at a 90 I’m going to do a one leg leg extension alternating bring a
one leg up at a time now I’m going to be doing a March where Claudia is doing her
March we’re going to burn those legs out here we are all ready let’s get on that
wall starting in three two one and begin I’m extending it that knee kicking that
leg out nice and straight and I have my core nice and tight I’m bringing my
knees up best as I can hear it’s okay if you don’t have as much range of motion
as I do but just do the best that you can if you get to a point where you
can’t do either just a three to one break this will really get that lactic
acid burning in the legs you got to remember you’re tougher than that burn
right here right to the wall beginning in two one let’s go ten second breaks
are going to go by too bad any time that lactic acid starts to kick
in you just got to remember that’s just the
energy and the fuel source that your muscles use and so you don’t really have
to listen to that burn or that nerve responding to one and brake who just cuz
it’s screaming at you tell me you don’t have any left you’re halfway lie into
you you’re tougher than that burn you right next to the wall into one begin
come on guys button through that burn right here one rep into the next think
about how good you’re going to feel when this workout is all said and done think
of the consequences if you stop this workout and never work out again come on
it’s not something you watch keep them moving three moving q1 break whoo
three down one to go we’re burnin and work her eating right with you
thousands maybe millions at home doing the same workout feeling that are a
night in two one here we go this is the last round
you are not alone we’re all hurting together let’s go have a try pushing
through together right here with you that’s right
right there rep by Rep every rep can you just that much closer to your goal off
almost there push through come on fight to the end and three two one
break whoo no more of those whoo we’re gonna burn out your upper body let’s go
to the ground next we’re going to do a narrow to wide push-up I’m going to do
it up on my feet Claudia’s going to do it down underneath
wide stance push-up step in step in narrow push-up step out step out wide
push-up back and forth between the two for 20 seconds here we are come on let’s
get it going in five four three two one lower your body till both elbows get to
about a 90 degree angle and then come back up the narrow push-up works your
triceps a little bit more now wide push-up hits your chest a little bit
more you decide if you want to do it on your feet or on your knees three two one
great and if any of these you want to start on your feet you have to move your
knees or alternate right there’s no shame in
that no they not work out your own back in three two one let’s go guys
whatever you do don’t quit don’t stop moving don’t give up and don’t hit that
pause button just keep moving let’s go come on we’re
fighting here with you Brett by rep and everything you want it’s at the top of
that staircase and every repetition get you one step closer connect to one great
aah oh my god ow Judah go not only to goes on to I know
it’s crazy three columns of a demonstration come on
go why push up step in step in narrow come
on guys you got if I can only do three in twenty seconds
that’s okay yeah so no a one that’s okay do what you can come on let’s go on in
three two one and right now we only have one more Oh
your goal for today is to exceed your own expectations not to compete with us
not to keep Pete with anybody else look in the mirror that’s your competition
q1 let’s go here – one make it count everybody you vs. you rep by Rep grind
it out what you got right here make it count guys make it count almost
there I’m up there fighting to the end and three two one and break ah excellent
job okay we’re turning over to our backs for the next one we’re going to do a
little combo move we’re going to go hip lope driving off your heels squeezing
your glutes up at the top return your glutes back to the ground now I’m going
to do a full sit-up all the way up and lay down crunch and Claudia is just
going to do a crunch getting her shoulder blades off the ground
you decide which variation is right for you but here we are let’s work that core
in three two one zero hip up squeeze those glutes and then either sit up or
crunch back and forth between the two on that hip up you’re driving off those
heels squeezing your glutes up at the top then
you decide which ab variation is right for you 2 3 2 1 break alright that’s one
down three to go really working the core on this one as
well as their glutes back to it in two one let’s go guys up up the hip okay
risking your glutes as well as your lower back as well we really just
focusing on squeezing and contracting those glutes on a lie getting as many as
you can one wrap into the next in three two one
great excellent job that’s two down two to go stay in it guys all about that
mental toughness here alright in three two one here we go again
let’s go keep it up remember those who believe they can and those who believe
they can’t are both usually right which one are you today you decide only up to
you gotta push yourself because nobody else can do it for you one break
I actually three downs just one to go guys more to go come on say top state
off alright beginning again in three two one
let’s hit it let’s go no breaks one wrap right into the next don’t hit that pause
button don’t give up just keep moving you got this all day every day you got
it yeah five more seconds nothing can stop you four three two one and right
zero alright we’re up on our feet for the next one then I get our heart rate
up I’m going to do around the world so I’ll come eyeballs my feet I’m gonna hop
forward side backwards and then to the side and I’m just doing a one two three
four like I’m stepping over an imaginary line exactly one two three four hot
lights on whether I’m jumping both feet at the same time you decide which one is
right for you but either way we’re moving here in three two once I’m doing
it around the world forward side side and back come on let’s
go forward side back side fast feet fast feet on this one fast
feet on both of them yeah I feel like the light touches on the balls of those
three three two one break and on these next set I want you to switch if you’re
doing my variation switch which way you’re going in your circle doing
Claudia’s version switch which foot steps first here we are three two one go
which it up let’s go if you have neighbors underneath you I don’t want
them to hear you stay nice and life not big pounding noises put your eternia
energy back into the ground on every foot strike three two one great hi
Ashley whoo two down two to go again switching either which direction I mean
the hurry of my right foot this time again which put yourself in first three
two one go either way there’s no give up in you
you’re a fighter not a quitter let’s see it right here yeah everything you got
fast fast fast that fast come on make sure not to hold your
breath breathe happy happy whoo come on dig with it three two one freak faster
one one starting with my left foot just a couple big deep breaths more right
back in and three two one let’s go come on how many can you get it’s all about
getting as many ground contact and it’s many ground strikes as you can in this
twenty second time period you’re ready you’ve got ten seconds left
that’s it come on push it guys push it right there with you
come on three q1 break back okay down to the ground down to the ground we go work
on our upper body in our core on the next one I want to do this one up top
from a high plank position Claudia is going to be on her knees so
add two tight back is straight look one arm up we’re going to punch out in front
of us so high plank punch out punch twist that thumb in that hand
from palm up to palm down all right here we are 20 seconds everything you got in
three two one and began he’ll do all one side at a time so we’ll switch to
20-second mark and do your other arm keep those shoulders nice and square
with the ground in the arm and the hand is on the ground we keep a slight bend
in that over one you want that elbow locked out we go and we got it three two
one break cool feeling this one in my core
guy must be working yep we’re right there with you look going 3q
one other side one down three to go just think of it this way every
repetition every point get you that much closer to your goal get you that much
closer to the end of this workout keep on breathin just think about how good
you’re gonna feel when this routine is all done and we cross it off your you
won break ah excellent oh do down two to go guys you got this
all day every day now I can stop you three nothing could stop you one here we
go punch that right side again come on let’s go come on e can you get how many
can you get push that pace guys you got it you versus you looking in the mirror
that’s your one and only competition not competing with us or anyone else trying
to be a little bit better than you were yesterday and three two one break all
right that’s three down one line one right here
whoo I’m dripping with sweat burnt so good are you
q1 let’s go come give as many as you can Oh jack
arm out straight core stays tight and go come on breathe fight through guys
you’re a fighter not a quitter all right here prove it to yourself I’ve only got
five seconds left that’s it that’s it four three two one zero excellent job
we’re coming back up onto our feet for the next one
Claudia is going to do a traditional jumping jack where I’m going to do a
smurf Jack so I’m going to get down low and I’m going to stay low while I
former jumping jack I’m going to wait back in my hips
you decide which variation is going to be right for you today I’m going to get
that heart rate up on this one let’s get it moving here in three two one zero so
if you’re doing the Smurfs Jack we’ve just stand down and almost like a
isometric squat position of the whole time you decide which variations right
for you you’ve been moving and keep breathing and you got it getting as many
as you can let’s go let me to one break whoo these are brutal how much any
mistakes about it I’m right there with you guys true and if you need to
alternate between the two totally cool do whatever you got to do to get through
this set and begin Oh keep moving that’s the name of the game you’re not alone or
right there her and with you no shame remember thousands maybe even millions
at home doing the same routine doing that same burn you are ready to go three
two one great huh let’s go Hospital let’s go have to try where you at pouch
we’re right there with just two down two to go
let’s do it two one here we go again come on everything you got remember you
got to make the mind run the body right not the other way around
your legs are telling you they don’t have anything left they’re lying to you
come on you’re in charge three not your legs two one right whoo
Lonnie done one two go we’re right there with you let’s go on if I threw it guys
you’re a fighter not a quitter starting again in three two one
let’s do it make it count right here every rep giving you that much closer to
your goal what is it what are you working towards trying to lose weight
get more fit just getting better shape kick butt at life whatever it is three
focus on two one top break that’s it no more of those we’d go to the floor next
ladies you get a little break focus on that upper body next
I’m going to move into a bear point we’re both going to do a bear plank two
push-ups so come up onto all fours from that bear plank position I’m going to
hop out jump into a push-up and hop back where Claudia is going to step out and
do a push-up and step back that’s right and you have another variation if you
don’t want to do the push-up then you can step out from the very planks drop
to your knees and bang out a push-up so you decide you want to push it from up
top or on your knees but either way here we are let’s have that upper body moving
and three two one zero Taylor total body movement here from
your shoulders chest triceps core legs all getting hit on this one what if you
do don’t lie your bus to come way up in the air and three well to sink you one
right oh goodness one down who agree to go come on try to
hold you we told you this wasn’t a beginner working now open it up a level
deal guys one let’s go back into it definite up
get a little bit better rat by rap coming back repeating this
workout been a little bit better every time
all right guys when you’re done in three two one
great yeah whoa no milord are done you promise those are
done okay silver evil okay we’re moving into a
reverse lunge Plus twist so step back both knees to a ninety twist to the
opposite side now I’m going to come up and perform a front kick where Claudia’s
going to do a knee raise and then back down into the lunge and twist you decide
which variation is for you we’re going to switch halfway through either way
let’s get it going here in three two one step back both needs to go to a ninety
twist and then either kick it or near a so all your weight is on that front lead
leg really throughout this entire set you’re not taking them break to set both
feet down entirely one wrap into the next Q one
great accident whoo okay so we’ll switch legs on this one one leg gets arrested
while the other leg is going back in three two one here we go
and twist engage those ABS in your core and that’s alright if you’re a little
wobbly I am to get that balance right get it together it’s been a tough
workout yeah like you definitely feeling it oh yeah not at 100% that’s for sure
whoo grind it out to one break ah nice how it doesn’t help that I have a pool
man gathering here yeah don’t flip all right
green 3q1 let’s go I remember guys it’s not about
being perfect it’s about giving it your all rep after rep doing the best you can
just in competition with yourself every rep getting yourself just that much
closer to your goals three no sir two one break wow that was really hard for
me holidays are burning here we are last one guys laughing and three two one here
we go that should make this last one counter we’re hurting – guys come on
many as you can get that’s 20 reps or two reps whatever it is make it count
come on let’s go let’s go let’s go oh goodness all right there with you grind
it out guys yeah right in three two one and break oh nice for the next one we’re
going to get your legs a little wider than shoulder width apart toes are going
to be pointed out we need a slight bend in those knees we’re going to do a
posterior swing take your hands swing them between your legs press your hips
back behind you swing those arms up overhead as you bring your hips forward
Claudia’s just going to come up onto the balls of your feet and I’m actually
going to jump so arms come between the legs and then I’m jumping overhead
Claudia’s just raising up on the balls of the feet you decide which one is
right for you that’s when it’s all in the hips yep here we go in three two-one-zero so slight bend in those
knees drive those hips back behind you on this one and then drive the hips
forward as you stand up big and tall you decide if you need that jump or if just
coming up onto the balls of the feet is enough for you today to one break good
this was all about that posterior chain that means hamstrings glutes and lower
back on this one whoo all right beginning again in three two one let’s
go keep breathing whatever you do do not hold your breath stay focused on what
brought you here today to begin with whatever that motivator is is going to
be the same thing it gets you through to the end stick with it
three two one break ah nice Oh halfway down two to go
right there guys right there well goodness getting closer to the end with
every single rare three two one here we go
that’s it drive those hips back behind you should be feeling a stretch in your
hamstrings and your glutes at the bottom as you press those hips behind you keep
your back straight on this one dry those hips back like you’re trying to reach to
one break good like you’re trying to touch your butt to that wall behind you
pressing those hips back those arms are only along for the ride coach Kozak says
on that swing glad you got right you won let’s go come on make this line make
this last one count everything you got one rep and into the neck let’s go
you’re a fighter not a quitter prove it to yourself right here whoo
five more seconds almost there three two one right high actually yeah we’re to
the floor for the next one let’s hit that core hit those ads going down to
our back side go ahead and rest on your forearms as you get your upper back up
off the ground I’m going to have my legs straight on this one I’m going to
my knees bent at a 90-degree angle we’re gonna do a lying leg twist legs under
control are going to twist from side to side this one is not a race you’re going
to keep those abs tight as we swing those legs from side to side again under
control and three two one zero nice and controlled I know we’re doing
20 seconds but again all about the control on this
one breathe core stays tight little bend the knees we’ll make it a little easier
and three two one break oh this one’s hitting that core share extra emphasis
on those obliques all right in two one go get it again that’s it one rep right
into the next staying nice and under control
hoo-wee and going to about 45 – 45 you don’t have to go all the way down on
this one I actually prefer you not to three two one break whoo this one’s all
about that time under tension on your a tight so you don’t want your abs ever
relax on this back in and three two one here we go another 20 seconds remember
it’s not about being perfect that’s just about that effort giving it everything
you got throughout every repetition whoo and all those small steps that going to
get you to your goal five more seconds guys
come on fight through it fight through that burn – one
break5 one more to go that’s it one more hurting with you has
to try we’re in it together right to the very end who won here we go last one of
these make it count everything you got do what you can’t
right here do what you thought you couldn’t do do what you can to I like
that one when I stole from Casey nice though come on keep it going all right
guys five more seconds keep it moving to the ABS stay tight and
me too one and all done with that one all right those are all done that’s the
good news one more exercise to go all right I’m
gonna level with you guys this last one is going to take everything you have but
we got to stop when we’re done we’re not going to stop when it hurts last thing
we had today is a burpee plus hip change Claudia’s going to do the modified
Burpee I’m going to do the traditional we’re squatting down weight back in her
hips I’m going to jump back jump forward and then we’re coming back up we’re
going to go hip change hip change back to square back down
same drill 20 seconds on 10 good this is it give it everything you got right here
don’t quit what a Hertz quit when you’re done let’s hit it in five four three two
one let’s see it guys come on everything you got right here put it all out on the
line this is what you came here for think about what motivates you what is
it what are you working towards getting
closer whether every single review one and break that’s it that’s one dough
only three to go think about how far you’ve come
think about this is it right you’re only three three two one let’s go hit it
we’re hurting too guys you are not alone know everybody in the has we tried is
burning right now but we are in it take out there guys and it’s in again three
two one and break two down two to go come on this is a let’s see a guy big
deep breath and we’re back in it three two one break come on time to
exceed your own expectations every time comeback getting a little bit better
every rep getting just that much closer to your goals what is it what are you
working towards three q1 break haha why more only one more
guys okay you got this you everything you’re a fighter not a quitter three two
one here we go let’s do it learning to love
that burn come on going through that burn don’t listen to it you got it
your body’s got plenty left just telling you to stop
it’s lying to you three two one and break ah zero oh man
here it is give it to me Claudia oh God do it soon yeah you made it we made it
while we’re trying to remember our name here I’m afraid to stand up we’re gonna
do a cool down believe it or not if we can ever get our act together we’re
going to move into a vinyasa flow yeah and the whole point is cool down is
allow our heart rates to come down slowly we’re going to get a little extra
mobility working at the same time whoo whoo we seen some bright lights all
right I think we’re ready to start with the cooldown we’re going to start with a
vinyasa flow so we’re going to get into a downward dog position a little
modified yoga move it’s going to come down to all fours
drive those hips back legs are straight out of the balls of their feet relax
those shoulders pull those hips back feel that stretch in your posterior
chain now let’s go ahead and come forward into a high plank position lower
your body push up and then press up and do an upward facing dog
pulling that chin up feeling that stretch in your anterior ab I’m going to
let’s reverse it pull back again into it into that
downward facing dog now facing that stretch and your posterior chain if you
want you can kind of walk the legs a little bit
give you a little extra stretching those hamstrings again come back into the high
plank hello your body and that chat around go push up and drive up and press
up into that upward facing dog my chin comes up to the ceiling feel that
stretch in your abdomen and then again one more time pulling back into that
downward facing dog feel that stretching your hamstrings cat lower back in your
glutes relax those shoulders as you pull your body backwards and one more time
into that high plank lure your body and then drive up into that upward facing
dog one last time excellent so on that heart rate to come down nice and slowly
making sure to breathe and relax I’m going to come onto all fours for the
next one we’re going to move into a cat cow great one stretch out that spine
let’s go ahead and start with the cat so bring that mid back and the scapula is
up to the ceiling as you bring your chin into your chest and this one’s like
almost like somebody’s pulling the middle of your back up with a string and
then let’s reverse direction bringing sternum and add them into the floor as
you bring that chin up and feel that stretch good nice and controlled on this
one and again let’s reverse directions pulling up from the middle and upper
back bringing your chin into your chest for that background and stretch and
reverse directions one more time bring the abdomen to the ground as you bring
that chin up to the ceiling making sure to breathe and reverse directions again
nice and slow and controlled every little movements under control can to
your chest pulling up from that back her it’s coming down nice and slowly and
let’s reverse directions one last time so that back arch as you bring that tune
to the ceiling and relax good all right let’s do one last one let’s come the
same position now let’s go ahead and sit back and do a child’s pose and your best
to sit back onto your glutes under your heels for that stretch and your
quadriceps and your shoulders stay relaxed is your arms are out in front of
you pull that upper body straight down as little shoulder stretch head comes
down in between your arms arms stay nice and straight and sit down the best you
can and relax you should take a moment here to be proud of what you achieved
today this was a killer workout and you made it right to the very end plenty of
times you wanted to quit but you didn’t grinded it out and you should be proud
of yourself no matter what you do for the rest of the day you can cross this
off your list and just be proud of what you’ve achieved so far today you made it
breathe five four three two one zero come up nice and slow and that’s it
you made it everybody here made it coach school work hit list there for a while
but we pushed through thank you so much for joining us today and grinding it out
right to the very end if you liked this workout today you’ve been working out
with us for a while and you’re starting to see some results we’d encourage you
to please go check out our patreon page where you can find out more about how
you can support our mission of keeping these great workouts free and if you
enjoyed this workout with us today we ask that you please give it a big thumbs
up and subscribe to our youtube channel so that you never miss a brand new
workout some have fit make sure to check out has sitcom where we have hundreds of
free workouts free meal plans and our free complete fitness programs and if
you are on Facebook Twitter Instagram snapchat whatever your favorite social
media outlet is come find us and connect again thank you so much for giving us
supply of working out with you today I’m coach
Kozak and I’m Claudia and we will see you at your next workout

100 Replies to “45 Minute Tabata Cardio HIIT Workout No Equipment – Bodyweight HIIT Full Body Workout at Home”

  1. ๐Ÿ™ Please help us spread the word by telling your friends and family about us!
    ๐Ÿ‘ Don't forget to hit the LIKE button and SUBSCRIBE
    ๐Ÿ—“ Start a Free Fitness Calendar: ๐Ÿ’ช Foundation (beginner) – https://goo.gl/Ay3m3t ๐Ÿ’ช Motive: (intermediate thru advanced) – https://goo.gl/qH3aSF

  2. After 60 days of HASFit and doing this workout several times I feel like I killed it today (although I am not doing those Smurf-jacks!)! By the way, you probably already know but 2 sets of the Bear Plank to Push Ups are missing…must have been cut while editing. See you tomorrow!

  3. I've been doing your workouts for a couple months and have been eating really healthy. Not always counting exact calories, but cutting out processed sugar, cutting down on breadโ€‹, etc, definitely not eating too many calories. Working out at least 30 mins a day, with a couple rest days, Although my arms feel a little stronger, I don't look slimmer at all and don't know what else I should be doing? Any advise? I also purchased your food book lol and have been doing some of the tips.

  4. guys, this was super fun. i enjoyed this workout so much!! hiit is such a great way to squeeze exercise in your life as it takes little time and yet so effective. although I am bit worried that relying only on hiit will take away my muscles, there is no doubt that this is making my life so much better. so thank you guys! you both are my heros:D

  5. You two make me do amazing things ๐Ÿ’ช๐Ÿƒโ€โ™€๏ธ๐Ÿ’ฆ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿง˜โ€โ™€๏ธ๐Ÿฅ‡๐Ÿ†

  6. Can anyone please explain to me why do the amount of calories that you can burn vary with each person? Like i usually burn the minimum. Say, if the range of calories burnt goes from 350 to 500 i will lose 350. This is checked by my fitness watch. And i was wondering why that is.

  7. This is the 3rd video of yours that I've followed. I've sweat less at the gym, I find that insane. I love this routine and that I found your channel. It beats having to do the drive to the gym as well ๐Ÿ˜› Thanks coaches!

  8. Amazing workout!! I love your workouts because they're fun, not monotonous. Definitely worked up a sweat and had to take a break. Thank you!!

  9. Loved Loved Loved the cool down! You should always do yoga for the cool down. Such a great reward! Thanks for all you do. I recommend you to everyone!๐Ÿ˜€

  10. I discovered these workouts when I was on a trip with my two kids to visit a friend. I couldn't get to a gym and really couldn't leave to go anywhere without my two kids. It made me feel a little panicky to not get some kind of workout in, so I got up early and looked for work out videos on YouTube before everyone was awake. I have absolutely loved these videos and continue to do them when I got back home and could have resumed my regular workout routine. You guys are amazing and thank you so much!

  11. Hasfit beats fitness blender hands down.. I worked out with them for couple of years, but once I found these two gems, havent looked back.. its the encouragement and motivation to push through those weak moments that totally distinguish them.. Thanks you two for keeping me going..hit 50 next year, best shape to date…

  12. I'm 56 and I do nothing but HIIT and I have been using your videos for a while and just training with the coach and Claudia I feel like 20 but you keep up the good work and I tell my younger co workers

  13. TABATA style is my favorite style always and forever, I finish the one Exercise and never have to worry about it again ^_^ love you guys so much

  14. Hey i started following this routine and loving it. Just one question. With proper diet would it help me shed down 8kgs in a month?

  15. finally i could get rid of my weight.. i lose almost 2.5kg per week by just only doing this workout everyday and do it 2 times per day.. thank u HASfit

  16. hello thank you for this very good work out.I have one question i am an intermediate person and my apple watch show 298 calories at the end???
    Any advise?

    Thank you very much

  17. I absolutely LOVE you guys. Today was my first time doing this particular workout, but I WILL be doing this one at least a couple of times a week going forward. Thx!

  18. This one keeps kicking my butt really bad. On my third week, 5 1/2 pounds down! I love it this one, but so painful! Thanks for having Claudia with variations hahaha.

  19. Holy S___ Guys! At the beginning, I thought, โ€œthis isnโ€™t so badโ€. My mistake! Kicked my butt! You guys have awesome workouts! Iโ€™m with you every day. I recommend to anyone who wants a really good no BS workout.

  20. I love love love loved this workout. Fast paced, fun and sweaty. Sweat is only fatโ€™s tears…I think I read that on one of ur workouts. I slso read that on webmd. Anyway, ur cardio workouts r the bomb. Didnโ€™t waste an hour…as I just did 30 minutes of ur back workout. Thanks! If ppl out there havenโ€™t decided to chip in on patreon, please do! HASfit is so much cheaper than the gym plus trainer AND the workouts work. Iโ€™m off to my mommy stuff….happy day!

  21. 1 week and change left on Warrior 90v2, I heard "body-weight" though 'awesome i get a break today'… 45 minutes later I needed to swim to my keyboard. Nice one.

  22. Absolutely superb workouts!!!! Both of you are such an inspiration!!! Hands down the best workouts Iโ€™ve ever come across. Please keep up the good work!!! Follower for life right here!!!๐Ÿ’ช๐Ÿผ๐Ÿ˜˜

  23. I hv just started this workout and I hope by the end of this ramadhan month I'll lose some kg right now I'm 80kg will come back after 1month

  24. Coach: ok guys, last work out of the day!!! Its gonna take everything.
    Me: Please dont be burpees's 15x
    Coach: BURPEES!!!
    ME: R.I.P.๐Ÿ˜‡

  25. I am a fan & believe you are doing a great job. Can you please advise how many times in a week i can repeat this workout? Thanks in advance & Keep up the great work.

  26. Amazingly Amazing both of you. I always follow the guy. Except in pushups. โค๏ธ๐Ÿ‡ฆ๐Ÿ‡ช๐Ÿ˜Ž

  27. This is the most fabulous home workout ever. I've tried numerous other workouts, and nothing really turned to work for me. But this one is indeed the best routine for weight-loss. This is a must try workout for everyone out there who's trying to loose those extra pounds. I Just Love Claudia and coach kozak. ๐Ÿ’›

  28. This is just day 4 for me. The first 3 I did the 20 min low impact HIIT but today I decided I'm not a beginner and rocked this! I will say I LOVE your channel. Love the variations, the motivation talk, the motivational words in between and just both of your overall vibe together as a team. Thank you! And…subscribed ๐Ÿ˜€

  29. Incredible workout. Excellent choices for each exercise and the routine is planned perfectly for total body. A great workout anytime and anywhere. Best by far I've seen.

  30. Guys, can this be done 6 times a week as people say HIIT should be done max 4 times a week. Please advise a work out plan fr 6 days a week for weight loss. I am 78.8 kg, my target is 65 kg over next few months. I am cutting down my calorie s intake. Plz help. And thanks a ton fr these videos.โค๏ธ๐Ÿ‘

  31. Just finished this ,this got to be the toughest I have done personally ,didn't think I would go beyond 20 but u guys got me going .Thank u

Leave a Reply

Your email address will not be published. Required fields are marked *