Through many years of following @hiitburn and learning more and more from Dennis and Kelsey, I've found these to be some of my favorite HIIT workouts. If you guys didn’t know, HIIT stands for high intensity interval training, so it is a phenomenal way to target your fat cells, break them down, and burn even more calories up to (on average) 30 minutes after you’ve completed the workout. Better yet, while you are burning calories and performing cardio without a basic treadmill, you in the process gain muscle, toning your body.
Lower Body Burner:
Squat to Lunge
High Plank Forward Reach
V Sit Heel Taps
Everything Burner (upper, lower, abs, cardio, etc):
Touchdown Squat Jacks
Push-Up + Reach (alternating)
Zero Equipment Body Burn Workout:
Side Plank Reach Through (both sides)
Mountain Climber + Push-up
Push-ups (burn it out)
Touchdown Squat Jump
Shoulder Tap + Push-ups
Glute Hold + Clam (use this as your rest meaning to catch your breath while feeling the burn)
Perform any of these four workouts for 2-5 rounds with intervals of 40-20 or 30-30 seconds each move. For a finisher, perform 2-3 rounds and for a full workout, perform 3-5 rounds. Challenge yourself based on your level of fitness.