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This HIIT workout for fat loss will have your heart rate sky-high in no time at all, helping your body to blast through those calories as you push yourself to your limits.
No need for equipment – or even a lot of time – you just need a little dedication and drive to see you through this high-intensity home workout.
It’s over in 20 minutes too, so there really are no excuses. What are you waiting for?
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0:00
calvin crooks here today guys we're
0:02
doing a 20-minute
0:03
hit workout i have my two lovely
0:05
assistants who are here to help me with
0:06
it
0:07
guys all you need is your body you don't
0:09
need any weight we're gonna work on for
0:11
40 seconds on
0:12
20 off all right the first thing we're
0:15
going to do guys we're going to do a
0:16
jump squat and pulse back i'm just going
0:18
to
0:18
you know demonstrate jump squat out and
0:21
pulse back down
0:22
all right so we're going to get started
0:24
in 10 seconds get ready
0:26
make sure you have a space don't want
0:27
anyone falling all right
0:30
and also guys for um your convenience
0:33
we're also just gonna do a simplified
0:35
version of the exercises all right so
0:37
if there's any sort of injuries that you
0:39
have he's the man to look at
0:42
all right so we're gonna get started in
0:43
10 seconds
0:45
do it see that that's the energy i love
0:48
five four three two let's go jump squat
0:52
out pulsing back down well done
0:56
keep it up make sure your feet are just
1:00
slightly shoulder width apart
1:04
big jump all done keep that chest up 25
1:07
seconds
1:08
put all that pressure on your legs when
1:10
you're coming back down
1:12
it's really going to burn your legs
1:14
that's what we're here for keep it up
1:18
that's it 15.
1:21
ross well done love it
1:24
come last five keep it up
1:31
and relax kick it off next thing we have
1:34
guys are prisoner walks
1:36
so again all we're gonna do hands are
1:39
going to be behind your head
1:40
and you're just going to come up like so
1:42
but i don't want you standing up
1:44
okay so simplified version
1:47
rusty's just going to do just going to
1:49
do normal squats
1:51
all right let's go let's do this 40
1:53
seconds chest
1:54
up take your time well done big squeeze
1:58
your core
1:59
love that 30 seconds let's go keep it up
2:05
[Music]
2:07
careful the mat guys if you're at home
2:10
don't want to be slipping on that
2:12
[Music]
2:14
well done make sure you do not stand up
2:18
for all the pressure on those legs
2:22
well done last ten
2:23
[Applause]
2:26
that's it last five
2:28
[Music]
2:32
and we're like well done
2:35
yeah yeah next guys all we're doing
2:39
you're on your toes left here right i'll
2:41
do it righty for
2:42
for those on the left all we're gonna do
2:45
is just shadowbox out
2:47
take your time and just pretend
2:50
for some of you ladies it tends to
2:52
ex-boyfriend you don't like okay
2:53
big punch let's go 40 seconds
2:57
breathing out it's a lot of wind coming
3:01
from this area
3:02
simone's really punching hard i don't
3:03
know who she's envisioning
3:05
but there's a lot of wind coming from
3:06
this area guys it's great
3:09
it's great love it good
3:15
18 let's go keep it up into your nose
3:18
after your mouth keep it up
3:21
last ten then we have side lunges keep
3:24
it up
3:25
[Music]
3:27
five that's it keep it up
3:32
and relax 20 seconds we have side lunges
3:36
guys so what we're going to do
3:37
we're just going to alternate legs
3:39
starting from this side first
3:41
i'm going to switch over again if for
3:43
whatever reason you can't do that
3:45
ross is just gonna he's not even gonna
3:46
move he's gonna go side to side
3:49
gonna start with that side first three
3:51
two one let's go chest up high
3:53
big squeezier core perfect put all that
3:56
pressure
3:58
on that leg that is bending
4:01
let's go 30 seconds make it work
4:06
like i said i hope this motivates you
4:09
guys
4:12
we moved
4:15
let's go 15. keep it up
4:18
side lunges let's go
4:22
that's it last ten last ten
4:26
five seconds love it
4:28
[Music]
4:32
and relax 20 seconds well done
4:36
so now next thing we have our high knees
4:39
we're just going to bring those knees up
4:41
like so all right
4:42
so we have 10 seconds if you can't jump
4:45
in between
4:46
ross will definitely show you the
4:48
simplified version
4:50
ready set let's go knees up
4:56
good now normally in my classes if i see
5:00
someone doing
5:02
low knees i say listen it's high knees
5:04
and like simone's doing
5:06
this is exactly what i want make sure
5:08
your knees are high and you can't
5:09
sometimes i use my hands
5:11
as a marker to make sure that those
5:14
knees are driving up
5:15
big squeeze your core well done 15
5:19
rusty's all done i can hear those little
5:22
taps
5:24
he's an excellent tap dancer by the way
5:26
though if you follow this page you'll
5:28
see
5:28
it's a tap dancer professional three two
5:32
one catch a breath well done next thing
5:34
we're going to do
5:35
our left leg is going to be first first
5:37
up we're gonna do
5:38
lunges with a two second pulse in
5:40
between and then we're gonna switch legs
5:43
so we're gonna do 20 on this side first
5:45
and then 20 on the other
5:47
five seconds we're gonna do 20 seconds
5:50
on this leg ready let's go
5:53
down for two and then relax well done
5:56
remember guys rush here we'll
5:59
show you the simplified version if
6:01
you're having any sort of injuries at
6:03
all
6:04
here is the man to follow five seconds
6:09
and we're gonna switch legs switch legs
6:14
chest up high well done
6:17
again that back leg does not need to
6:19
touch the ground that back knee doesn't
6:20
need to touch the ground
6:22
try and get as low as you can without
6:23
hitting the ground again if you have hip
6:25
injury
6:26
back injury again can be a bit difficult
6:28
but that's why we have
6:30
a lovely mark and relax kick it off
6:34
next thing we have very simple guys just
6:36
a jump squat
6:38
low as you can 10 seconds again if you
6:41
have an injury or anything
6:42
it's just gonna do normal squats all
6:44
right
6:46
again it could be sumo where you're
6:49
where your heels are pointing outwards
6:50
or normal squats they'll demonstrate
6:53
let's do this
6:54
let's go 35 seconds
6:58
keep it up got as high as you can
7:02
let's go all right i wasn't expecting
7:05
that one see
7:07
she's in the zone yeah so i hope you
7:10
guys at home
7:12
are in the zone as well let's go last
7:14
18.
7:18
a lot of stress on those legs
7:21
last ten let's go keep it up
7:24
[Music]
7:26
someone love that last five
7:31
and relax next one guys shadow boxing
7:34
however
7:35
we're gonna work more our shoulders so
7:37
instead of going straight out
7:38
towards the chin area we're gonna go up
7:41
just diagonally yeah and it's going to
7:44
work
7:44
our shoulders this one guys you'll feel
7:46
it on your shoulders trust me
7:48
five seconds three two
7:52
one yes rusty i know i know bro
7:56
that's it and guys again we have two
7:59
more after this
8:01
and then that's the end of the set we
8:03
only have two sets
8:06
just for your entertainment keep it up
8:10
you love that 20 seconds
8:14
push keep pushing good last 15.
8:22
that's it last 10 into your nose out
8:24
through your mouth keep it up on your
8:25
toes push
8:27
last five
8:31
and relax into your nose out through
8:34
your mouth next one we have a jumping
8:35
jacks
8:36
we have two more again if you can't jump
8:40
i don't even need to say that again you
8:43
can't jump
8:45
and do your nose out through mouth five
8:47
seconds three
8:49
two one jump attacks let's go
8:54
come on guys you used to love this as a
8:56
kid anyway you might as well do it
8:58
you might as well do it
8:59
[Applause]
9:02
[Music]
9:06
28.
9:08
keep that heart rate up keep it pumped
9:10
let's go
9:14
that's it 18. simone how are we
9:18
see that guy she's killing it that's
9:21
what i want to hear
9:22
ross i already know your answer
9:26
i already know five seconds
9:29
three two one and relax got your breath
9:33
20 seconds guys this is where the fun
9:34
happens the last one you got to start
9:35
finish strong
9:36
so what we're going to do is the knees
9:38
to chest tuck jump
9:41
and then we're going to burpee down make
9:43
sure your chest
9:44
hits the ground okay so again if you
9:46
can't jump
9:46
[Music]
9:49
three seconds let's make it work be
9:51
careful with the mat
9:53
let's go high as you can
9:58
[Music]
9:59
love that 30 seconds of work
10:04
[Music]
10:06
good 25
10:08
[Music]
10:12
last 20.
10:15
good keep pushing 15.
10:22
that's 10.
10:23
[Music]
10:26
that's five bonus
10:36
[Music]
10:41
10 seconds start from the beginning
10:44
don't squat out
10:45
hello pull get ready
10:49
five let's go
10:53
push right out pulsing down
11:03
all that pressure on your booty
11:08
[Music]
11:13
20 seconds keep it up chest up high
11:20
good last ten
11:22
[Music]
11:24
it's gonna burn come on rusty love it
11:27
last five
11:30
three two and relax catch your breath
11:34
20 seconds prisoner walks
11:39
knees are on the mat hands behind your
11:41
back
11:43
let's do it let's do it
11:47
five seconds yeah i know i knew right
11:50
yep let's go
11:55
good chest up high
12:00
guys don't worry about the probably
12:02
can't see it
12:03
sweating profusely but you know we're
12:06
out here guys listen
12:08
guys we're doing this for you you know
12:11
everything going on we got to help each
12:14
other through it so
12:15
i don't mind doing this you know that's
12:18
15.
12:21
it's the last round make it good
12:23
[Music]
12:27
that's five
12:32
and relax well done stand up
12:35
shuttle boxing 15 seconds
12:38
let's make it good we're getting there
12:42
he's right
12:43
10 seconds guys think of this more as
12:45
your recovery
12:46
make these punches count into your nose
12:48
up to your mouth
12:49
nice control let's go
12:54
sim's probably picturing me guys because
12:56
i'm putting it through this
12:58
this treasure this work
13:02
[Music]
13:04
and you at home you guys are probably
13:05
saying you know what calvin have a
13:07
couple of these
13:08
which is fine i'll take it as long as
13:10
you get your
13:11
as long as you work out hard i don't
13:12
care i'll take them
13:14
18 seconds good
13:18
15 let's work keep it up
13:23
last ten open this stretch
13:27
flash five three
13:31
two one lordy lordy lordy
13:34
20 seconds keep that energy up
13:37
keep that energy up exactly yeah yeah
13:41
yeah who came inside lunges listen guys
13:44
if he's tired
13:45
i can only imagine you guys at home if
13:47
he's saying that
13:49
side lunges right side three seconds two
13:52
one let's go make it work good
13:57
[Music]
13:58
and guys i'll be honest if you guys do
14:00
have someone in your social bubble
14:02
or someone you live with do it with them
14:04
because i'll tell you what these two
14:06
are helping me through it 25 seconds
14:09
not gonna lie so if you have someone who
14:11
bounces
14:12
off that good energy train with them why
14:15
not or a dog if you have a dog
14:18
hello girls ten seconds
14:22
last ten chests up high
14:27
four seconds someone's going to hate me
14:31
high knees are coming up guys 20 seconds
14:34
high knee
14:35
get him up some more come on those are
14:38
low knees i said hi
14:39
knees high knees 10 seconds
14:42
make it work eight seconds left
14:46
and then it's back to the grind three
14:49
two
14:49
one let's go knees up
14:56
good
14:58
that's it 30 seconds
15:02
chest up high last round
15:05
halfway done five more exercises after
15:09
this and you're done
15:12
[Music]
15:14
here's the tapping again guys if you
15:15
can't hear it it's amazing
15:18
[Music]
15:20
last ten love it ross
15:26
that's fine let's go up quick three two
15:30
one and relax guys this is where you do
15:33
your lunges pulse on that right leg
15:36
their left leg you guys right leg for
15:39
two
15:40
20 seconds on each leg chest up high
15:43
again into your nose up to your mouth
15:45
this is where you can catch your breath
15:46
as well
15:47
yeah just focus on squeezing your core
15:50
as low as you can relax your shoulders
15:52
let's go
16:01
30 seconds 10 seconds we're gonna switch
16:04
legs
16:05
make it work last five
16:08
four three two watch this little dance
16:12
move down for two again you've seen that
16:13
rush
16:14
you missed it
16:15
[Music]
16:17
that's 15.
16:21
good last ten chest up high squeeze your
16:25
core
16:27
down for two simone love it last three
16:30
two one relax guys kick it off
16:34
a lot of blood pretty much into the legs
16:36
kick it off
16:37
we got jump squats yeah
16:41
so after jump squats we have three more
16:44
and we are done
16:45
you guys can do whatever you want five
16:47
seconds get ready
16:49
three two one guys keep that energy
16:52
going
16:52
we're almost done keep that energy
16:56
good now guys simone is in sync with me
17:00
which i love and like i said if you have
17:02
someone or a partner
17:04
at home trying to stay in sync with us
17:06
we'll set the pace
17:08
you guys just follow yeah
17:12
last 20. if it's simplified follow
17:16
my guy march pace
17:19
because i'm tired now but
17:23
he's doing it right as well
17:27
last five four three
17:30
two and the last kick it off guys we
17:33
have three more exercises
17:35
make it good make it good here we go
17:39
yeah make it good
17:43
ten seconds shuttle box we're going
17:46
diagonally
17:47
before these shoulders are going to burn
17:49
three
17:50
two one let's go
17:53
all right make sure you're on your toes
18:00
again it's not straight on like this
18:02
we're going up a tad bit
18:04
towards the ceiling all the way up
18:10
use your discretion 20.
18:14
not all the way up but just diagonally
18:18
15.
18:20
[Music]
18:21
keep the heart rate going last 10 on
18:23
your toes
18:24
you want to burn these cows that's how
18:26
we do it five seconds
18:28
[Music]
18:30
three two one relax kick it off
18:34
two more workouts and we're done two
18:37
more let's make it good
18:38
let's make it good next one's jumping
18:40
jacks make sure they're good
18:44
think about it guys a minute 20 left of
18:47
work that's it
18:48
minute 20. that's it and you're done
18:51
let's go
18:52
chubby jacks
18:57
[Music]
19:00
30 seconds keep that pace
19:08
25
19:11
last 20 put the work in
19:15
then we got one more 15.
19:19
that's it love it last 10 seconds
19:25
into your nose after about five seconds
19:28
guys
19:29
three two one let's go
19:32
[Music]
19:34
last one last one come on
19:37
sit don't kill me don't kill me for this
19:39
last one guys tug jump burpees
19:41
we're going to finish with a banger make
19:44
sure you guys are home finished strong
19:46
again russ is there if you need them
19:48
five seconds
19:49
last one you could go home oh you guys
19:51
are home you can go home
19:54
let's go up
19:57
chest mr growl no cheating we're not
20:00
here to cheat
20:02
let's go we're here to work 28 and
20:06
you're finished
20:07
make it good
20:11
last 20 halfway
20:18
15.
20:22
that's 10.
20:25
come on come on one more
20:32
and
20:34
[Applause]
20:38
well done guys thank you guys for
20:40
joining us
20:41
with the team 20 minute hit workout
20:45
no equipment needed brandon cows with
20:47
cow
20:48
thank you you're done i like that
20:51
brandon carl's the car you like
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