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Quick HIIT
#04
Millionaire Hoy
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Published on May 7, 2015
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Cardio intervals are great for burning lots of calories, training speed, and getting lean cut muscles.
We're going to alternate from going at our ABSOLUTE MAX to going at a moderate pace to really
confuse our muscles and teach our bodies to quickly recruit muscles when need. LET'S GET IT,
HOMIE!!!
[Est. Calories Burned: 129-246]
Always consult with a physician before beginning this or any other workout routine and remember to
stay hydrated, take breaks when needed, and that modifications are always welcome and encouraged.
This workout consists of 15 INTENSE exercise moves - 50 seconds of work and 10 secs. rest between
each exercise. We're going to kick this workout off with a warm-up and end with a cool-down stretch
after this workout is completed.
Workout Breakdown:
Warm-up -- 00:28
Water Break -- 02:34
Circuit 01:
01 -- Sprint Lunges -- 02:58
02 -- Skip Ropes -- 03:58
03 -- Hurdle Sprints -- 04:58
04 -- Jumping Jacks -- 05:58
05 -- Wide Sprints -- 06:58
06 -- Heismans -- 07:58
07 -- Stork Sprints -- 08:58
08 -- Cardio Circuit -- 09:58
09 -- Tri-Fly Sprints -- 10:58
10 -- Switch Feet -- 11:58
11 -- Shuttle Sprints -- 12:58
12 -- Box Sprints -- 13:58
13 -- Speed Jugglers -- 14:58
Boost your metabolism and burn fat early in the morning with this quick 20 minute cardio HIIT home
workout. This metabolic fat burning workout is designed to JUMP START your metabolism, get your
heart THUMPING, and help you burn MAXIMUM calories in minimum time - and is ABSOLUTELY great for
a quick sweat :)
[Est. Calories Burned: 137-263]
This workout consists of 15 INTENSE exercise moves - 50 seconds of work and 10 secs. rest between
each exercise. We're going to kick this workout off with a warm-up and end with a cool-down stretch
after this workout is completed. Stay hydrated, take breaks, modifications are always welcomed and
encouraged and consult a physician before beginning this or any other workout program.
Equipment Used:
Bodyweight
Workout Breakdown:
Warm-up -- 00:28
Water Break -- 02:34
Circuit 01:
01 -- Dbl Tap Sprints -- 02:58
02 -- Scramble Jacks -- 03:58
03 -- Relay Climbers -- 04:58
04 -- Majesty Squats -- 05:58
05 -- Defibrillators -- 06:58
06 -- Tri-Jab Tucks -- 07:58
07 -- Donkey Lunges -- 08:58
08 -- Sprinter Drills -- 09:58
09 -- S2S Push Thrusts -- 10:58
10 -- Box Jugglers -- 11:58
11 -- Plyo Heismans -- 12:58
12 -- Wall Tap Kicks -- 13:58
Which was your favorite exercise move? Which was most challenging? Let us know below.
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Millionaire Hoy
PO Box 53448
CHICAGO IL 60653
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30
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Cheerleaders -- 24:32
Diamond Swings -- 25:22
Paddle Boats -- 26:32
Crunch Punches -- 27:32
Gumbo Stirs -- 28:32
Xs & Os -- 29:32
Alt Toe Taps -- 30:32
Rolling V-Taps -- 31:32
Switch Pulses -- 32:32
Ball Crunches -- 33:32
Hammer Pulses -- 34:32
Bicycle Crunches -- 35:32
Stretch -- 36:52
Which was your favorite exercise move? Which was most challenging? Let us know below.
------------------------------------------------------------------------------------Send us stuff:
Millionaire Hoy
PO Box 53448
CHICAGO IL 60653
------------------------------------------------------------------------------------Follow Me @YaBoyMillHoy:
Patreon: https://www.patreon.com/MillionaireHoy
Facebook: https://www.facebook.com/yaboymillhoy
Instagram: https://www.instagram.com/yaboymillhoy
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Workout Details
The good news about this routine is that it gets easier as you go along. The bad news is that it
starts out really difficult - but we know you enjoy the challenging workouts, so were confident
you will like this one.
This video is done in a ladder workout format (but thankfully we only go down the ladder, and
not back up as well); we start out with long, 60 second intervals of 4 bodyweight cardio
exercises done back to back. You will get a quick 20 second rest before you jump back into a 50
second interval of the same four exercises. Once you have completed all four, you will get
another 20 second rest before you go back into the same HIIT exercises, this time with intervals
of only 30 seconds. By the last interval you will be doing each exercise for only 10 seconds.
Workout Structure
3 Minute Cardio Warm Up
17 Minute HIIT Workout
Descending Interval Times, starting at 60 seconds and working down to 10 seconds
Cool Down and Stretch not included but recommended
Warm Up Cardio 30 Seconds each
Leg Swings
Other side
Knee up twists
Squat with Toe touch
Log Jumps
Jumping Jacks
HIIT Ladder Workout
60 Sec Flutter Kick Squat
60 Sec High Knees
60 Sec Burpee
60 Sec Jumping Jacks
20 Sec Rest
50 sec Flutter Kick Squat
50 Sec High Knees
50 Sec Burpee
50 Sec Jumping Jacks
20 Sec Rest
40 Sec Flutter Kick Squat
40 Sec High Knees
40 Sec Burpee
40 Sec Jumping Jacks
20 Sec Rest
30 Sec Flutter Kick Squat
30 Sec High Knees
30 Sec Burpee
30 Sec Jumping Jacks
20 Sec Rest
20 Sec Flutter Kick Squat
20 Sec High Knees
20 Sec Burpee