'Level FIVE | NO jumping, NO equipment | BURN 400 - 450 calories This sweaty LOW IMPACT CARDIO workout is all about getting a HIGH INTENSITY burn, while also working on sculpting STRONG ABS. There’s no jumping and no equipment needed, but this Thorough Thursday HIIT workout will work up an intense sweat, burning approximately 400 calories in just about 50 minutes. Includes warm up and cool down. There is NO jumping, but SOME floor work in both a plank and reverse plank position. Grab your sweat towel and let’s GO! SET UP: HIIT timer is set for intervals of 30 seconds (cardio) and 20 seconds (abs or rest); complete all three exercises (cardio, abs + cardio) in the set before resting; repeat the set before moving on to the next one WARM UP: Arm Circles with High Knees Arm Crossers with Booty Kickers Welcome to My Homes EXERCISES: Push Push Crunch + Side Crunch + Letter Ks Goofy Jacks + Squatted Elbows to Knees + Squat Jacks Inchworms + Plank Shoulder Taps and Hip Taps + Walking Burpees Middle Skips + Front Kick and Back Kick + Double Knees Punch Up Kicks + Back of Knee Touches + Disco Dancers Frog Reaches + Plank Knees to Elbows + Mountain Flyers Double Knee Xs + Side Kicks + Reach Down Switch Foot Leg Twister Jacks + Flying Side Bends + Alley Oops Windmill Tapbacks + Plank Kick-Throughs + Rockettes Forward Hinge Arm Flappers + Standing Knees to Elbows + Can Cans Booty Kicker Jacks + Flying Front Crunch to Side Crunch + Walking Stars Kick Jacks + Overhead to Toe Touches + Mountain Walkers FINISHER (complete twice): Plank + Cross Body Crunches + Plank COOL DOWN STRETCHING
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