30 Minute HIIT Cardio Workout + Abs At Home – With Warmup | SELF

30 Minute HIIT Cardio Workout + Abs At Home – With Warmup | SELF



A 30 minute HIIT cardio and abs no-equipment workout with a warm up. In this routine, you’ll keep moving for a full four minutes through cardio moves like pop squats, scissor steps, and jumping jacks—then finish each round with a 60 second plank.

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30 Minute HIIT Cardio Workout + Abs At Home – With Warmup | SELF

hey guys this is your girl lita lewis i'm on the mat with my guy rhys and we're going to put you through a cardio base workout in this workout you can expect scissor steps jumping jacks skaters and pop squats we're also going to finish with a plank all right so let's get started so starting off we're going to tackle our warm up but first and foremost toe touches so we're going to tap tap nice and easy guys this is just our warm up so we don't need to put up a lot of speed for this chest up smile through here we go 17 seconds left yep all right four seconds left all right next guys stand tall alternating high skip alternating toe touches so just like this engage your core make sure you touch the toes okay don't go cheap good engage that core elongate those muscles in the arms sounds good how are you doing reece i'm feeling it good yeah all about seven seconds left before we move on looks good guys all right down on the ground we have plank knee to elbow so on our hands oh you can do it on your elbows we're going to bring our knee to elbow engaging that core you're going to make sure your shoulders are right over your hands ten seconds left guys five four three two and one done here we go moving on mountain climbers so stay on the mat driving your knees all the way to your chest shoulders hovering over those hands don't forget to breathe good 12 seconds lift 12 seconds left reese is doing a great job cold engage in five four three two one all right guys we're going to go through this warm up two times so your body feels nice and warmed up prepped and ready all right toe taps is the second round here we go chest up guys looks good get through that warm up keep a nice pace what's good for you just stay in your own fitness level okay smile through all about 10 seconds here before we move on to our alternating toe touches here we go and five two and one here we go nice and high elongate those arms and legs left and right right and left smile through it i warm up 30 seconds of peace looking good guys keep on going nice race six seconds left here we go plank knee to elbow through on the ground nice arisa's got his hands planted nice and firmly driving the knee all the way to the elbow that is the goal and he's doing it perfectly cold engaged looks nice nice work grease here we go 12 seconds left good counting down five four three two and one right into mountain climbers this is how we finish reaches right into it perfect you'll notice his shoulder hopping right over his hands cause engage back tabletop nice and flat looks good rhys you have 17 seconds left let's go don't forget to breathe guys let's do it ten seconds left all right five seconds left guys and three two and one there we go [Music] let's move right into our workout starting with the scissor steps okay scissors step nice and quick and small small movements keep them right here good we got 20 seconds of peace before we move into jumping jacks classic jumping jacks 10 seconds left here you go okay and three and two and one moving right into jumping jacks 20 seconds on the clock here we go [Music] doing good guys let's go get that chest up and five four three two one see the steps again let's go now remember this is a cardio based workout so you can expect to stay moving the entire time how you doing reese i'm feeling it good nine seconds left here before we enter our skating we'll start on our ride in five four three two one here we go on the right here we go throwing it down we got a lot ahead of us doing great to breathe left and right four seconds left let's come right back to our scissor steps there we go here we go 20 seconds on the clock doing great pop swats are coming up next in five four three two one okay so it's nice and quick pop it out hence the pop squat good halfway through ten seconds left guys here we go in five four three two one first round down scissor step for twenty let's go remember do these at your pace if you need to slow them down slow them down good five seconds a piece here we go three two one jumping jacks let's go race if you're anything like me you'll be exhausted but i want you to fight right through it five seconds left three two one scissors steps again find a nice easy pace here guys we're almost done [Music] here we go ten seconds left finishing up with pop squats you got it come on all right five seconds left in three two one skaters guys right here we've got 20 seconds on the clock good ten seconds to go [Music] and five four three two and one to the steps again again find your pace we don't need to be sprinters here just keep it nice and quick scissor steps 13 seconds left before we finish off with pop squats counting you down at five four three two and one pop squats let's do it again nice and slow we've done a lot almost done with the first round looks good guys come on ten seconds left here we go and five four three two and one finishing off wreaths with a 60 second plank all right so there's different ways you can do a plank guys grease here is going to do his plank on his elbows right engaging the core back is completely straight i'd be able to have my dinner off his back okay as a modification you can come on your on your hands again my shoulders are hovering right over my hands core is engaged another modification was to be on your knees all right elongating the back shoulders all the way to the knee should be a nice straight line reach for halfway you got it buddy looks good all right oh back here now find your piece in this guys you've done a lot and the plank is a tester okay almost done you have 15 seconds stick with me let's go breathe that's right here we go i'm counting you down from five four three two and one collapse your knees looking good now guys at this point you have 60 seconds rest you've done well take advantage of the break so we can just hit some water and rest then go right into round two all right how you feeling going good feeling good you look good all right take control of your breath i always say control your breath control your life okay looks good looks good all right we have halfway to go 30 seconds left guys all right how's everything feeling how's these cords feeling feeling tight but i'm feeling good yeah yeah black glass yeah so we start on our feet we'll start scissor steps and gamma rays followed by our jumping jacks scissor steps again followed by skaters scissor steps again followed by pop squats that's two rounds a piece okay there we go on our feet guys we have about eight seconds left of our break second round starts in three two one let's go let's do the steps again find your pace and smile all right here we go 12 seconds left here if we move into our jumping jacks or round is this race round two round two here we go and two and one jumping jacks 20 seconds again i'm finding my pace there you go looks good guys looks good keep it going 10 seconds left get ready for these scissor splits part of me is the steps here we go scissors again now if you've got it in you you can keep them nice and quick modification nice easy pace looks good heart rate should be up hence the cardiovascular aspect of this workout five seconds left and then we move into skaters here we go standing to the right looks whew looking good looking good keep it going ten seconds left five four three two and one scissor steps again let's go 20 seconds here guys before we move into our pop squad counting down five seconds left in three two one pop squads here we go nice and easy right you want to find your pace you want to maintain 20 seconds non-stop that's the goal 10 seconds left before we move right back into our scissor steps come on and three two and one season stairs let's go second round i hope you're feeling as good as we are let's get it's good eight seconds left breathing jumping jacks now guys let's go 20 seconds chris how you feeling cool burning yeah sounds good ten seconds left season steps on five four three two one let's go again i know you're tired guys stick it in there almost done come on halfway through 10 seconds left let's go all right skate is coming up in three two one here we go guys you are doing great all right stick it in there the reason i can you can 10 seconds left that's good here we go scissors steps again 20 seconds 10 seconds left let's go push through push through becomes mental it becomes mental come on guys 5 four three two one pop squats last 20 seconds reese what's the update i'm feeling it but i'm feeling good good here we go 10 seconds left all right five seconds guys in the way into our planks last one spa here we go 60 second plank reese i'm so good on these elbows again look at this form guys nice and straight i can place a cup of water and it will not tumble all right modification hands modification knees right elbows always hovering over my hand okay here we go we have 30 seconds left you know what's up buddy doing great and you're doing great too just stick it in there guys you got it here we go round two almost done 25 seconds a piece let's go all right come on this is it home stretch 12 seconds left we can do it we can do it stay in your head here we go and three two one see your knees guys round two complete doing great round three coming up you have 60 seconds break before we go again all right how you feeling yeah i know me too let me grab mine all right it's a lot considering this is cardiovascularis no surprise okay let's go to round two done of four all right so if you can hang in there you get the beast motorboat for the day we got this [Music] [Music] all right guys round two done and everybody's doing great put that water to the side we're gonna get ready for round three reese you ready let's get it all right round three again same we're being really repetitive here we're getting our heart rate up blood flowing until we go round three scissors steps let's go 20 seconds on the clock guys all right looking good we're gonna move right into jumping jacks guys now if you've made it this far in round three you're advanced so you're doing great okay here we go in three two one jumping jacks for 20 seconds doing good again very repetitive guys but it's very effective so find your pace the goal is to start and not stop doing good counting down three seconds to go back into scissors steps now let's go again find your own pace here looking good looking good next step is our skaters in nine seconds and five four three two one skaters round three beast mode that's what i like to call it here we go seven seconds left getting ready for scissor steps guys here we go your own pace you've got it i've got to swing these arms too i don't want to see this we're right here with it it's going to help you too right seven seconds then we move right into pop squats our favorite here we go three two one nice and easy reach right keep it nice and slow the third round halfway through ten more seconds guys five four three two run second round here we go see the steps 20 seconds i can smell the finish line here we go here we go jumping jacks come next reese five seconds three two one jumping jacks it's burning on me i really feel it i don't know about y'all but if you made it this far like i said you're killing it so let's finish stronger ten seconds left three two one see the steps see it is coming up guys you got it almost there almost there and six five four three two and one skating yeah i feel it quads are burning carbs are burning but i'm not dead right here you go halfway and five four three two one see the steps last 20 seconds before we pop squat it out yeah almost there guys let's go eight seconds left power through and three two one pop squats i'm gonna take this nice and slow respond at you yeah almost done round three smashing it let's go 10 seconds left guys we have our 60 second plank to finish round three we're doing good we're alive and that's the important part here we go 60 second blink here we go on our hands engaging that core nice and tight right at this point you know what to do and again for those that need a modification come on your knees elongate yourself holding that core nice and tight in through your nose out through your mouth doing good reese's beast right now holding it i see you man killing it killing it we're halfway through holding a plank nice and tight guys you're doing great stick in there sometimes you need to take and transfer the pain that you feel in your body into your mind and tell yourself you can a lot of the times when things get really tough as long as you say you can you will here we go count down eight seconds left you got it let's go reese i'm gonna count you down man and three two one well done there you go round three down man round three done guys you have 60 seconds here if you're sticking around you're gonna hit round four and that point you deserve a trophy okay so take your time take advantage this is where you rest round four coming up [Music] all right now at this point guys we have about 35 seconds left in our rest and i don't know about you rhys but i'm loving this part of the workout now we're moving right on to round four now if you're making it to round four ladies and gentlemen you're an elitist you're a bit of a show-off but we're gonna be there to lead you through it okay so that makes our show-offs too yeah all right 17 seconds left on your rest i hope you're hydrated and i hope you're ready for round four be a repeat but we're gonna really beast mode this one out okay all right eight seconds i'm coming to my feet i'm sorry so still a few seconds of rest from you here we go in three seconds see the steps two one here we go this is it this is the show-off round all right scissors steps good ten seconds left guys here we go and five four three two and one jumping jacks again if you're here with us you don't need us you're strong you're resilient and this should be a walk in the park all right here we go eight seconds left and three two one through the steps threes find your pace guys find your pace i find this really comfortable so i can kind of catch my breath get ready for the next which is uh skaters so whatever works for you six seconds left before we skate my step to my right three two one here we go skaters twenty seconds on the clock [Music] halfway ten left let's go reese and three two and one see the steps here we go so as mentioned guys for me this becomes mental i know my body's pretty tired i know the tank is running low but i get in my mind i'm fully aware that whatever i say i want to do i'm capable of but i gotta let my mind take me there here we go pop squats guys again this is my piece what is yours i want you to start strong and finish strong without stopping that is the goal looks good eight seconds left here and three two and one two steps here we go second round here we go oh beast mode face what shows look like 10 seconds here we go guys three two one jumping jacks oh my gosh round four reese i see the finish line i see it keep going guys doing great 10 seconds left here and three two one here we go see the snaps this is it guys almost done almost done i promise you i am not lying ten seconds left and five four three two one skaters now this would be the last time we just skated as reese you happy about that okay here we go 10 seconds left [Music] almost there good and dancing the steps this is that you can do it guys almost there almost there 10 seconds left before we finish off with pop squats and right into our plank we got it here we go and five four three two one pop squats oh i'm gonna slow it right down here it is i feel like i'm climbing a mountain i'm almost there good eight seconds left guys yeah come on fight through here we go show me that victory face to the ground here it is plank reese lasts 60 seconds again i don't know about you guys but i gotta take my mind somewhere take it to your happy place how about that holding a plank nice and tight now reese is choosing it to do on these elbows i'm choosing to do it on my hands again at this point round four if you need to come down to your knees elongate your buddy control your breath looks good reach up 23 seconds my friend this is it round four is done and we're done home time here we go 15 seconds left i'm gonna count you down with 10 seconds to go guys because this is the last and final round all right here we go ten nine eight seven six five come on four three two done well done guys see you at home and to reach here my workout partner if you've lasted this long you finished the workout so we're going to move right into our cool down which is super important at this point you're all the way up okay so here we go starting with a wide toe touch stretch all right so we're going to stand outside our shoulders arms nice elongated far apart right and then hinging at our hips coming down to the alternating toe nice and wide here we go at your own pace too this is where you get to be mindful of your breath okay good we go five seconds left here good here we go we're gonna move into a glute stretch plant your right leg down swing the left arms out find your stability then hinge down and hold you're going to feel this stretch right through your left feet okay bit of a balancing act so if you fall off this just step right back into where you need to be all right one second left that went by quickly opposite side and then hold oh yeah the sweat is trickling that means a joke well done here you go seven seconds left looks good oh perfect standing quad stretch all right so we're just gonna grab our quad any arm you want now you know when your eyeballs are stinging you've done something right okay the sweat in my eyes that's all right because that's kind of the goal we ain't here to look cute right one second left alright 20 seconds on the next here we go again if you need to use that opposite hand to balance looks good guys all right all right you should be smiling you've done great all right you deserve a hug we're gonna move right into a side bend so plant your feet outside the shoulders taking that hand and stretching over the opposite side oh okay enjoy that one yeah lats are open chest is open so don't hover down hover right over your head okay keep a good alignment reaching for the sky and across the other side of the room all right opposite side 20 seconds a piece same thing avoid leaning forward stay on that straight axis and then push through good seven seconds left all right we're going to stretch our upper body now give our shoulders a little love so arm across the shoulder stretch again using your left hand to really pull that towards your body it's going to feel a nice stretch to your deltoid yeah awesome doing good guys four seconds left before we do the opposite side all right opposite side right across the body doing great hope you're feeling accomplished awesome perfect six seconds left reese all right we're gonna do an overhead tricep stretch next now it's being over bending the right arm using the left to pull across the body stretch right through here good [Music] elongate that body and pulling your right elbow across we're gonna do the opposite side now swing out opposite side grabbing hold of that left elbow and pulling it across to your right side ten more seconds here guys before we sort of open up our chest and do some across the body arm swings here we go perfect so cross the chest arm swing just to finish off feel good you might shake your legs out you've done good cardio workout almost complete and again if your eyeballs are singing like mine congratulations all right round four done show-offs i see you reece two-hand we did that man good work all right guys thank you so much for joining us reece and i had a phenomenal time leading you through this cardio based workout be sure to subscribe to sales youtube channel so you can stay updated for all the awesome workouts to come

#Minute #HIIT #Cardio #Workout #Abs #Home #Warmup

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