Uploaded December 2020 | Updated September 2026, 7 hours ago
Hi everyone, I've got another one for you :) Hope you all had a great holiday!
Equipment used:
12lb dumbbells
20lb kettlebell
booty band
Warmup (50:10)
1) jacks
2) 3 way lunge
3) cossack squats with hamstring stretch
4) bird-dog
5) bodyweight hip thrusts
Complete 2 rounds of the following: (50:10)
1) reverse lunge and kick (right)
2) reverse lunge and kick (left)
3) commando plank, 4 plank jacks
4) 4x squat walk, 4x squat jump
5) pushup, row, open into side plank (alternate sides)
6) 10x hi knees, 10x mt climb
7) lateral band walks (4 in each direction)
8) squat and press
9) v-hold
10) star burpees
Hi everyone, I've got another one for you :) Hope you all had a great holiday!
Equipment used:
12lb dumbbells
20lb kettlebell
booty band
Warmup (50:10)
1) jacks
2) 3 way lunge
3) cossack squats with hamstring stretch
4) bird-dog
5) bodyweight hip thrusts
Complete 2 rounds of the following: (50:10)
1) reverse lunge and kick (right)
2) reverse lunge and kick (left)
3) commando plank, 4 plank jacks
4) 4x squat walk, 4x squat jump
5) pushup, row, open into side plank (alternate sides)
6) 10x hi knees, 10x mt climb
7) lateral band walks (4 in each direction)
8) squat and press
9) v-hold
10) star burpees
![Silent Bodyweight HIIT Cardio [No Jumping / Quiet Workout]](https://i.ytimg.com/vi/psvz-P80i2c/mqdefault.jpg "Silent Bodyweight HIIT Cardio [No Jumping / Quiet Workout]
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Workout Breakdown: (This workout will burn approx 300 calories)
Warm-up: (50:10)
1) 3 way lunge (alternate legs)
2) bird-dog
3) glute bridge
4) squats
Complete 2 rounds of the following: (50:10)
1) pendulum lunge (right leg)
2) plank step overs
3) pendulum lunge (left leg)
4) 1 pushup, 2 froggers
5) SL hip thrust (right leg)
6) 3 way pushup
7) SL hip thrust (left leg)
8) reverse crunch into get-up
9) 4 squat walks, 4 mountain climbers
10) commando plank into alternating side plank
11) alternating side lunges
12) tuck abs")
