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Free Intense Workout

Cardio Fight Club HIIT

Intense   8 minutes

Target Areas: Lower Body

Equipment: No Equipment

Cardio Fight Club HIIT
Tags
Bodyweight Workouts Lower Body Workouts Zero Equipment Workouts
Description

Do you have any pent up aggression? Deal with it by doing this workout! The two rules of Cardio Fight Club is to first give it all you've got and then to challenge your friends to do the same! Kick up your heart rate and 'HIIT' it hard with this interval-style workout. No equipment necessary but feel free to get your fighting bands and punching bags ready. Game ON!

Exercises

Set 1: 1 round
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
20 seconds
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
25 seconds
Jazz Kicks
Jazz Kicks
15 seconds

Set 2: 1 round
Sprawl and Knee Tucks
Sprawl and Knee Tucks
20 seconds
Rest
Rest
10 seconds
Right Leg Front Kicks
Right Leg Front Kicks
20 seconds
Left Leg Front Kicks
Left Leg Front Kicks
20 seconds
Rest
Rest
10 seconds
Star Push-ups
Star Push-ups
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Pop right back up to the start position and repeat.
Drop Squats
20 seconds
Start standing with your feet hip-width apart. Drop to a squat with your hands on the ground outside of your feet.
Rest
10 seconds
Full Scorpion
Full Scorpion
20 seconds
Rest
Rest
10 seconds
Develop a rhythm for your punches.
Rapid Punches
20 seconds
Rest
Rest
10 seconds
Squat Thrusts
Squat Thrusts
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.
Jumping Lunges
20 seconds
Rest
Rest
10 seconds
Strike Downs
Strike Downs
20 seconds
Rest
Rest
10 seconds
Roundhouses
Roundhouses
20 seconds
Rest
Rest
10 seconds
Fighting Surfer
Fighting Surfer
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Explosive Mountain Climbers
Explosive Mountain Climbers
20 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 seconds
Stand in a staggered position with both fists guarding your face.
Rest
10 seconds
Punch with your front fist while blocking your face with the other hand.
Straight Punches
20 seconds

Workout Discussion

06 Jul
realy osm
18 Jul
Nice workout

Appears In

weight loss
Weight Loss
interval timers
HIIT
cardio
Cardio
bodyweight
Bodyweight

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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