25 Minute Cardio and Ab HIIT Workout | Bodyweight Only | No Equipment | Intervals at Home

All you need is a mat for this 25 minute cardio and ab HIIT workout. The format is 60 seconds BW cardio at a moderate intensity (low impact/no jumping exercise), into 30 seconds of a high intensity BW cardio exercise (requires a jump) - this is where I want your output to be at a maximum effort. After ramping up our heart rate for 90 seconds, we go to the mat for 60 seconds of abdominal work (letting the heart rate come down), followed by 15 seconds of full recovery. Every block today is non repeat, however if we do a unilateral exercise we do match it on the other side as well. The intensity of each cardio exercise will be dependent on your speed/tempo/output. You may need to go faster than me or slower than me; we do not have to go at the same speed/tempo - find an intensity that feels challenging for you to make it your own and to get what you need out of this workout today! This one is short and sweet so meet me on your mat with and let’s get to work! 🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 2:40 to begin workout
Workout time: Approx 25:00
Workout time with stretch: 28:00
Advanced 30 Day Program: • Advanced At-Home Stren...
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Month 4: • Month Four: 30 Day Wor...
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com...
The workout 60 seconds/30 seconds/ 60 seconds/ 15 second recovery
Tap Jacks/Tap Punch
Jumping Jacks to X Jump
Alt X Reaches
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Squat/ Alt Knee-in Rotation
High Knees
Bicycles slow
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Side shuffle with knee in
Hesimans
Bicycle/:eg Lift combo
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Iso Squat Side Shuffle
Skiers
Sprinter Sit Ups
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Inchworms
Burpees (controlled)
Double Crunch
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Front Shuffle (pivot L)
Power Lunge L
Side Plank Reach Under/Crunch L
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(repeat R)
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Iso Squat Punches
Fast Feet
Russian Twists
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Sumo Squat to Reach
Squat Jumps
Leg Lifts
Additional Add-Ons to Compliment this Workout:
Stretch
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
Tag me in your posts & stories on IG: @lariemidkiff
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Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstriped

[@charleneshingle8186]

Exactly what I needed today. Thank you for bringing us such fun and creative workouts.

[@passionatelycuriouslifestyle]

This was a great warm up for my lifting session! Thank you 🫶😊💪

[@briannalarsen3601]

This is probably my favorite cardio workout video ever now. Thank you! 😍👍

[@KonstantinosPlatis]

Excellent Larie 😅😅💣💣👌. Thank you 👏👏🙏

[@FitbyLarie]

Great job! 🤜❤️🤛

[@alorahill2917]

Just perfect for a Saturday morning. Thanks so much for a great workout!

[@jennifersalo8078]

great no repeat workout that makes you work and sweat- thank you!

[@janacarina8078]

Loved it! Calory-burning though ab-working and maximum efficient because of hardly any breaks!

[@dorianmerrill]

I paired this with your newest kettlebell strength workout and WOW 🔥. Thanks Larie!

[@FitbyLarie]

What a combo!! Great job Dorian 👏

[@vanssa]

Today has been the coldest day of the fall so far and I was quite chilly before I started. Now I am warmed up (and sweaty) thanks to your excellent as always cardio! ❤

[@FitbyLarie]

Woohoo! Great job gf 🤜❤️🤛

[@vanssa]

I meant to do one of your low impact continuous cardio workouts but accidentally clicked on this video. I stuck with it. It was all thanks to your spirit and encouragement that I was able to dig deep and get through it. Thank you ❤🥵💪🏼

[@MichaelBond2013]

That was awesome, thank you.

[@ReneeKuijpers]

This was amazing, thank you Larie! Wouldn't know what to do without you :)

[@FitbyLarie]

Great job Renee! Thank you for working out with me 🙌❤️🙌

[@stacychalmers4619]

This was the PERFECT workout for a day that I didn't want to work out. It is quick, I am sweaty, and it is done! Thanks for posting this. Im going to do it with my 12 year-old tomorrow. Excellent workout!

[@FitbyLarie]

Way to go Stacy! Proud of you 🤜❤️🤛

[@katieclemens5282]

Just found your videos in the last week. I’ve already done strength, cardio and stretch videos. These are amazing. Thanks for sharing your expertise!

[@FitbyLarie]

Yay! So happy you enjoy them. Keep up the great work Katie 🙌

[@AC-yb9ml]

So much fun! Thank you 😊

[@FitbyLarie]

Yay! So happy you enjoyed ❤️

[@justinyarbrough2488]

Are you crazy! Its Saturday🥴.... Nice...fun...refreshing!

[@FitbyLarie]

😂😂😂