Yo!
What's up?
It's your boy, Millionaire Hoy and today we have a killer 25 minute total body HIIT Tabata
workout for fat loss.
We have 50 exercises we're going to go through and we're going to help burn lots of fat.
We're going to kick butt and definitely get our sweat and our Fist Bump on, alright?
So before we get into this workout, make sure that you hit the LIKE button on this video
and definitely consider joining the BOOM!
Fist Bump family.
We have over 800 free workouts, that you can do right from home, here on this channel.
All you have to do is hiit the SUBSCRIBE button and we're going to go ahead and get right
into this workout.
Yo!
We're going to hop right into this workout, so we have 50 exercises moves.
We're going to go for 20 seconds of work, 10 seconds of rest - so this is going to fly
by very quick and we're going to have lots of fun and burn lots of fat, okay?
Before we do that, make sure you get a quick sip of water, put a big ol' bright JUICY smile
on your face, and we're going to do this entire workout without weights.
We're going to start off with the first move, it's going to be sort of like a warm-up, so
let's go ahead and get into it.
We're going to start off with Double Jump Jabs, so let's go ahead and kick off this
workout.
Go for 2 Jumping Jacks and 2 Jabs over.
Just warming up that body and getting ready to BRING IT!
Now the thing that I love about Tabata workouts is that it's only 20 seconds of work, with
10 seconds of rest in-between.
So you can really give your all for 20 seconds, then rest for that quick 10 seconds - before
coming back in and really burning lots of fat.
Good.
Also make sure that you look up at the modifications, if you need them.
The next move we're going to do are Light jogs.
So just jogging it out - getting that blood flowing even more, okay?
So, we're just going to come into it, real nice and light on those feet - and on those
knees.
Abs are locked in and swing those arms.
Breathe out.
Embrace this, because it's going to get crazy, but we're going to do this workout and have
a great time.
Have some fun and burn some fat.
Good.
Few more seconds.
Good.
Our bodies are starting to get warmed up.
Let's go ahead for Relay Sprints.
We're going to run and tap that floor for 3 and then come up for 8 sprints, okay?
You can see the previews right now.
Let's go ahead and get it... and we're running over - tap the floor for 1, 2... hustle over
and give me 3.
5, 6, 7, 8, back over.
Tap...
2, 3, and up! 3 more taps.
That time is just going by really fast...
2, 3, and that's time.
Way to go!
Good.
Let's warm-up that lower body with alternating Lunge Squats.
Just squatting back and lunging left to right.
Chest is up - we're back.
Lunge on the left.
Back!
To the right!
If you need to modify, just squat it out and step into it - perfectly fine.... and breathe.
10 seconds here.... and back.
Forward!
Last one.
Forward... and breathe.
Excellent job.
Now, we're going to get into a little bit more activity here.
The body is warmed up, let's go for Free Throw Burpees.
We're going to catch a ball, shoot, down into a burpee, over, and shoot.
So, we're going over.
Compound movement.
Down.
Push-up or not.
Other side.
Catch.
Down!
Breathe it out... and over.
Keep those abs good and tight as you come down.
Grab that ball, shoot like a maniac, then come back down.
Buzzer beater, right there.
Way to GET IT!
We're going for Skater Flys.
Lunge, tap your foot for 4, sprint out with your arms for 8.
Let's go.
We're going 1, 2, 3, 4, tighten those abs, and drive those knees up.
Back down!
Keep that back flat here... and up!
One more!
Down!
Lunge - working those inner thighs.
Good.
So, I'm DEFINITELY warmed-up now.
Let's get down for some push-ups.
Trinity Push-ups.
To modify push-up left and right.
So, solid plank.
We're going over towards the left, with the left hand, then forward.
Come back... and over.
Come on.
Tabata, so it's just 20 seconds.
Bring it back.
Now we're just going to push-up from left to right.
Left!
Right!
Up! and breathe.
From here, Speed Jugglers.
Let's really get that heart-rate up and work on some HIIT cardio, okay?
So, knee, knee, heel, heel.
20 seconds, let's do our best.
We're up!
Go a little bit faster, come on!
Breathe it out.
Really drive those knees up.
Keep those abs tight.
A lot of people hate jugglers, but you can do them for 20 seconds.
We've just got 6 more seconds.
Come on!
Breathe it out.
There we go.
Love Taps, alright?
Now we're in it.
We're going to hop, tapping our heels for 4, then to the floor for 4.
So let's go, 1, 2, 3, 4, down to the left.
We're going 1... keep those abs locked in here, this is a great six-pack exercise...
and up!
One more side.
Bring it low.
Tap!..
2, 3, 4, and up!
Yes.
We're already 10 moves in.
We're going to catch our breath here.
Front to Back uppercuts.
So, we're just going left and right.
Working on that core for 4.
Bring it back...
2, 3, 4, and forward.
Active recovery - so that you can recover from that HIIT.
Giving yourself a little time to breathe.
Bring it back for 4, 3, 2, 1.
There we go.
Now we're turning back up - Tri-Climb Hops.
3 Mountain Climbers, hopping up from a lunge, then switch.
Left leg first.
Let's GO!
1, 2, 3, up!... and down.
1, 2, 3, right foot... and down.
Come on.
WOOH!!!
We're soaring through the sky, like the Rocketeer - remember that old school movie?
Come on, we're up!
Last one!
There we go.
That'll give you some wings right there.
So, let's go for a striker combo.
Jabbing, then jabbing downward.
Left and right.
Starting up.
Let's go!
Over!
Bring it down.
Knees are in and out.
Then up.
Good.
You're getting enough time to breathe, but I want you to bring it when you can.
You can do this - and we can definitely do it together.
Come on.
Up!
Jab.
Breathe it out.
There are our first beads of sweat - and it's beautiful.
From here - Stork Sprints.
Hopping down, tapping your foot for 3, sprinting for 8.
I'm going to hop to the left - your right.
Let's go!
Down!
1, 2, 3, come up for that sprint - High Knees.
Come on!
Working that Tabata HIIT right now.
Definitely working on Fat Loss.
Last 3 taps - 1, 2, 3... and the moves go by so fast.
We're already on 14.
Cowabunga Squats.
We're going to start by tapping our side.
Butt goes back, chest is up, down.
To the middle.
Up and over.
Down.
Tap that side.
Cowabunga dude.
Come on.
10 seconds.
Good.
We're working the entire body - total body fat loss workout, right now.
Breathe.
Good.
Tri-Tuck Burpees.
So, we're going to get down, 2 tucks on the ground, up to a tuck in the sky.
It's going to be tough.
Let's start with a tuck jump up top.
We're up.
Come down.
Wide knees.
BOOM!!!
2!
Up!... and down.
Come on.
Thrust those knees up.
Really working on that six-pack here... and down.
Up!
Last one.
Come on!
I snuck in the one after the beep.
Alright, so let's get to the floor for Gravity Climbers.
8 Mountain Climbers, then come low, then bring it up.
Working that six-pack here.
Come on.
8!
Get low... and up!
Just 25 minutes today.
Come on!
You're doing such a great job.
Up!
I'm going to keep going here... and breathe.
Man, talk about core work.
Let's catch our breath here, with a Cardio Circuit.
8 Sprints, Jumping Jacks, Butt Kicks, to Jumping Jacks.
Jog it out in the front for 8.
Turn to the side - 4 Jumping Jacks.
8 Butt Kicks.
I love it.
Feeling great, kicking butt, and having a good time.
We're going to jog here, until you hear that beep.
Get determined.
Good!
Scramble Jacks.
4 Jumping Jacks - scramble over.
If you want a real challenge - then do 2 Jumping Jacks.
Let's go.
1, 2, 3, 4, scramble.
Good.
Good form.
Feeling like a ninja, as we come down, burning fat, people.
Come on.
This is what HIIT is all about - challenging your entire body with your own body, getting
your heart-rate up, using that cardio, and kicking some butt.
Good.
From here - Squat Jab Combo.
I'm gettin gout of breath, but I'm loving every second of it.
Got my water bottle too long.
Chest is up and we're down.
Jab to the floor and up.
4 upper-cuts.
Down and up.
Come on.
You can do it.
Last one!
Give me 4, 3, 2, 1.
Yes.
Way to get a spike there.
Good.
Super fat loss move coming up.
Great at burning calories.
We're going to hop up...
4 Donkey Hops.
Let's go - 1, 2, 3, 4, bring it into a burpee.
Up!
8 High Knees.
Keep that core clenched to really work on that six-pack there.
1, 2, 3, 4, in...
WOOH!!!
There we go.
Good.
From here - Standing Abs Twists.
We're not done with that Six-Pack yet.
Come on, we're working it for every exercise.
Hands behind your ears - let's go!
Knees are up towards those elbows... for 4, then hop for 4.
Back over.
Yes!
Working that core with no crunches.
Give me 2.
Last one.
Breathe.
We're going to squat over for 4, tapping the floor, then sprinting for 8.
Come on.
We're knocking these out one at a time.
Let's go!
1, 2, 3, 4 squats, sprint... getting that cardio up for 8.
Then back over...
2, quick fat burning workout here.
Up!... and breathe.
Kicking butt.
So, let's turn all the way up, in this next Tabata exercise.
Clap Tuck Burpees.
2 Tuck Jumps, 2 Claps, into a burpee.
We're up! 2 Tucks!
Down!
2 Clapping Push-ups.
Up!
2 Tucks.
Come on!
You Got it.
Down!... and up!
Last one.
Down!
WOOH!!!
These 10 seconds are just enough time for you to catch your breath, but still keep you
challenged, okay?
Let's go into the next exercise move where we're going to catch our breath.
We're going to jab over for 4, sprint for 8.
Get that guard up and we're going 1, 2, 3, 4...
I got that 2nd wind.
Come on!
Back over...
2, 3, 4.
WOOH!!!
Abs are feeling great.
Last one!
Jog it out.
Good.
We're on move 25.
We're officially half-way through with this workout.
It's going by so fast.
I'm going to start spinning from my right, you go from your left.
We're down, forward, back, turn to the front... forward, butt is back, good squat.
Left.
Forward.
Back.
Turn.
Forward.
Back.
One more to the right.
Forward.
Back.
Breathe.
From there - Plyo Heismans.
More HIIT cardio, people.
We're going to CRUSH this Tabata workout.
Come on!
We're officially half-way through with this Tabata workout.
Chest is up, tap the ground, hop over for 4, sprint for 8.
I'm feeling this workout.
I was sick earlier this week, so this is the 2nd day I'm back on my feet and I'm able to
workout, so this is perfect for getting right back in shape.
Good.
From here - ISO Abs Push-ups, with the left leg only.
So, Do the mods if you need them.
Solid plank, left foot is off the ground.
Push-up, knee is in and out.
Really crush that core here and keep that foot off of the ground.
You're really going to challenge your chest, shoulders, and abs.
Control that foot forward and back.
A few more.
Last one.
Breathe.
Good.
I also felt that in my quads.
Now we're going 180 burpees.
You can add a push-up here, if you're crazy.
So we're up, down into a burpee.... over 180, and down.
Over!
180!
Come on.
Bringing it!
Sweat is pouring and we're doing our best.
Last one!
How are you feeling right now.
Check yourself, okay?
We're going for ISO Abs Push-ups with the right leg.
It's going to be a challenge, but we got this.
Right leg is off the floor.
Push, knee is in and out.
Come on!
Really challenging for your core, your upper body, and fighting for balance.
Come on.
A few more.
Last one!
Struggling and fighting there, alright?
So let's go into Fly Sprints.
We're going to start from my right, your left.
Arms are out, sprint for 8... to the front.
Keep those arms straight out.
Talk about core work.
Over!
Front!
Less than 10 seconds.
Over!
You can do it.
Just 20 seconds.
This is Tabata.
Front.
Breathe.
Man.
What a challenge.
Let's go.
180 Lunges are up next.
Modify if you need to.
Lower-body craziness.
Starting from the right.
Switch Lung and turn.
So we're turning over like a clock.
Back over.
You got this.
Almost there.
WOOH!!!
Shake out those legs.
Now 1-legged Ballerina Burpees.
Fighting for air.
Left leg first.
Down!
Bring it in.
Hop it over.
Down!
Bring it in and switch feet.
Hop it over.
Come on!
Down!
Up!
Switch feet, hop, and breathe.
Alright.
This is the time where we challenge ourselves.
Let's work this fat loss workout with Majesty Squats.
So, Curtsy Lunge towards the left, squat, squat towards the left, front, curtsy right,
back, to the right, to the front.
Come on!
Give me one more curtsy on your right.
Squat.
WOOH!!!
Legs are on fire.
Fight for breath.
2 Push-up taps to a clap.
Upper-body.
Push-up - left hand towards the right.
Right hand towards the left.
Clap it up.
Now we're going to go back to the right.
Left.
Switch it up!
Push from that chest, like you mean it.
Keep those abs locked in.
Come off of that ground.
Let's catch our breath here.
Criss-Cross Knees.
This is move 35 out of 50.
Just 25 minutes of work and we're sweating to get it in.
So we're going 1, 2, 3, 4 - 4 Knees.
Catch your breath here... and down.
I'm looking up for you right now.
Come on!
Up!
Back into it.
More than 2/3rds done with this workout.
Good.
So let's boost that heart-rate with hook-knee sprints.
2 hops, hook knees, shuffle over, sprint.
Let's go!
Hopping up.
BOOM!!!
BOOM!!!
Shuffle over.
Sprint.
Hook knees.
Come on!
Plyometrics work, using those abs.
Jog it out.
2 more hook knees.
Let's go.
Up!... and breathe.
AHHHH!!!
That took everything in me.
Good.
So, we're going for Relay Climbers.
Come to the floor, 8 Mountain Climbers.
Let's go!
Run forward, tap the ground.
I know that this is a challenge, but we came here to challenge our whole body with this
workout.
This is how you burn fat.
This is how you BRING IT!
Last one.
8!
Dog tired.
Good.
So, back to your six-pack.
Alternating side knees.
Right knee is over, left knee is in for 4.
Drive that knee in... and over.
Come on.
Burning fat.
I love Tabata, because it adds up.
It starts off easy, but you really get into that fat burning zone.
Breathe.
Tri-Step Burpees.
3 Step Heisman, to 1 leg burpee.
Going to the right.
3, down, in and over!
Come on!
Down and up!
Every move we do, we're getting stronger every single day.
The work is not in vain.
Breathe.
Back Fist Sprints.
This is move 40.
Just 10 more moves after this.
Elbow Back Fist.
Come on!
Jog or sprint.
Elbow... elbow and up.
Let's bring it.
Sprint it out... and breathe.
From there - Plyo Inchworms.
Tuck Jump, walk into an inchworm, clapping push-up, back into a tuck jump.
Do what you gotta do for that 10 seconds.
We're tucking, right hand first... clap, back, up, tuck, left hand... down.
Come on.
Clap.
Walk it back.
Final tuck.
Up!
Tuck.
2 seconds on the clock.
Tri-Jab Tucks.
3 Jabs to a Tuck Jump or 3 Jabs to a Knee.
Let's go!
1, 2, 3, tuck.
Come on, baby.
Over.
Land softly on those feet.
If you gotta modify, I totally understand.
This is crazy.
Come on.
Last one... and breathe it out.
WOOH!!!
Lungs are on fire.
Cardio is through the roof.
This is how we work it, people.
The next exercise - Pike-Tap Push-ups.
Come on.
20 seconds of Tabata, people.
Here to burn fat.
Push-up, opposite hand to opposite foot.
Reach back through those abs, as you exhale back.
Come on.
Work it.
We're so close to the end.
There we go.
From here - Agility Sprints.
4 Agility Ladders on the floor, sprinting for 8.
Are you ready?
Chest is up.
Let's go!
2, 3, 4, I'm fighting here.
Fighting to get to that Fist Bump, so we're not going to give up... even if we need to
modify or sit a few rounds out.
Keep on pushing.
Down.
Sprint.
Man, this will clear up your sinuses.
So, 5 more moves after this.
8 Jugglers forward, then 8 back.
Really dig through.
Let's go!
5, 6, 7, 8, I'm up in your area.
Let's go back... and forward.
Bring it back.
WoOH!!!
Fighting here.
5 more moves - about 2 and a half more minutes of hard work.
That's how we work out.
Good.
From there Toe Tap Kicks.
Right hand, left foot only.
Chest is up, touch that toe, and kick.
Down.
Come on.
You're doing great.
Kick like you mean it.
Still using those abs.
If you're struggling, modify people.
You can make it through.
There we go.
Other foot..
So this time, left hand taps right foot.
Kick it with the right.
Let's go.
You heard that beep.
We're down.
BOOM, baby.
Fighting through.
Pushing for this fat loss workout.
Working this tabata from home.
No need for a gym.
No need for equipment.
No weights at all.
Just our own body, sweat, and will power.
Breathe it out.
Giving you an extra second there.
Now let's go down.
1-2-3 Abs Burpees.
3 levels of thrusts on the floor, up to a Burpee.
Let's go.
We're going low, medium, high, hop up, back down.
Low, medium thrust, high.
The whole time, I want you to keep those abs rock solid.
High.
Hop up, 1 Burpee, back up, breathe.
From here, Brisk Sprints.
So this is the 2nd to last move.
If you're still standing, you're fighting hard.
Let's breathe it out and just Brisk March.
Collect your mind, catch your breath here.
We're going into the final move.
Then after that, we're going to get our Fist Bump.
Make sure that after you get that Fist Bump, that you stretch your body, by following the
stretch in the cards after doing this workout.
Good.
10 seconds.
Duck Lunge combo.
So, we're going to do 4 Tuck Jumps, 4 Donkey Lunge Hops over, then we're going to come
down to 4 claps.
Let's go.
We're up! 1!
Final move...
3, 4, down.. and we're going 1, 2, mini burnout, 3, 4, down.
Clap it out.
1, 2, 3, 4, down.
Let's go!
1, 2, 3, 4, Tuck Jumps.
Let's go.
Come up.
Give me that Fist Bump, because you worked it... and...
BOOM!!!
Way to ROCK this Fist Bump, homies.
Yo!
You just CRUSHED this workout.
Definitely go ahead and hit the LIKE button on this video to let us know to do more videos
like this - and leave a comment down below, so that we can know how you CRUSHED this workout.
If you want to support us, you can do that by joining us on Patreon, people - or you
can leave a one-time donation down below - in the description, so we can make even more
workouts.
I'm going to go ahead and catch up with you all.
Until next time, it's your boy Millionaire Hoy.
Take care and peace out.
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