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HIIT Workout No Equipment

4-12 Week HIIT Workout No Equipment Week 11

4-12 Week HIIT Workout No Equipment Week 11

12 week weight loss – First of all I want to congratulate you for making it this far in the program.

It is now the penultimate week of this 12 week weight loss plan and you should now be fine tuning your body.

For those of you who have missed the previous weeks of this 12 week weight loss plan and want to start from the beginning see below:

HIIT no equipment

Previous Weeks

4 week workout plan

The HIIT workout no equipment

There are five exercises that need to be performed one after the other.

Perform each exercise at maximum intensity for the time shown in the table below and rest for the time shown in the table below.

HIIT Work & Rest Periods According To Ability Level

Exercise Length (seconds)Rest (seconds)

Exercises to perform in rotation

  1. Jack Knife
  2. Tuck Jumps
  3. Side Plank Crunches
  4. Twist Jumps
  5. Jump Push Ups

Jack knife
Both hands on the floor with your hands shoulder width apart. Place your toes on the oven gloves or cloth and pull your knees in towards your chest by bending your hips and knees. Do not allow your hips to raise up in the air.

losing weight 12 weeks

Tuck jumps
Jump as high as you can and try to get your feet as high as possible. Bend both your knees and hips, to bring your knees as close to your chest as you can. Land on the balls of your feet first before your heels touch the floor and keep repeating this movement.

12 week toning

Side plank crunches
Turn onto the side of your body and place one of your elbows on the floor with the the outside of your foot on the floor. Bring your hips down to the floor and then raise your hips up as high as you can. Keep repeating this movement.

12 week get fit

Twist jumps
Jump and twist your body mid-air. Your feet will move in the opposite direction to your body. Use your arms to maximize the swing of your upper body.

12 week lose weight

Jump push ups
Copy the start position and movement of the press up, however when you raise yourself up from the floor push up as fast as you can so that your hands jump up of the floor.

Ab workout

The workout

There is a circuit of 5 exercises to perform in total. The exercises must be done in the order shown below. Each time you have completed a circuit you will have a period of rest. The fitter you are the less rest period you will have. Also, you will complete more sets and perform more repetitions per workout for the more advanced fitness levels. See the table below for more details.

Ab Workout Routine for Your Ability

Dorsal Raise103451544520430
Single Leg Pike103451544520430
Side Oblique Curl with double leg raise103451544520430
Vertical Scissors103451544520430
Side Plank Star15 sec34530 sec44560 sec430
12 week cutting

Dorsal raise with double arm and leg raise
Extend your arms above your head, keep your head looking down at the floor and your legs relaxed. Raise your upper and lower body of the floor at the same time. Your head will remain looking at the floor as you raise and then lower your upper and lower body.

12 week shred

Single leg pike
Bring one of your legs up while raising your trunk up as high as you can from the floor. Your leg should remain straight and you should be able to touch your ankles as you get to your highest point. Keep repeating this movement by alternating legs.

12 week get ripped

Side oblique curl with double leg raise
Lie on your side with both your legs slightly bent and laying on top of each other. Extend one arm along the floor and place your other hand on your temple. Raise both your legs towards the ceiling and at the same time side bend your body. Use the arm on the floor to assist you as you side bend.

12 week slim down

Vertical scissors
Lie down on your back and start with your feet a few inches above the ground. You will raise your legs upwards and downwards by alternating your leg movements. Move your feet as quickly a you can.

12 week burn fat

Side plank star
Make a star shape with your body by having your legs as far apart as you can and both your arms will be raised to shoulder level. The pose will look similar to a star jump but instead of jumping you will have only one hand and one leg on the floor.

Sharing is caring

Well done, you have completed your week 11 workout in 20 minutes or less. I hope you can feel the progression in your fitness levels.

Let me know if you enjoyed this workout, and how it compared to the previous week.

Did you get a good cardio blast from this workout?

Which exercise did you find the hardest in this workout. Please tell me in the comments sections.

I always welcome feedback as everything I do is to help make you stronger and fitter.

If you think this 10 minute workout will help someone who is lacking in motivation then please share it with them to help them get fitter and healthier.

Love to all of you guys.

Your personal trainer and biggest fan.

Gerald Smith.

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