20-Minute No Equipment HIIT Cardio Workout | New Year Better Me (Week 5, Win Day)

Описание: This 20-minute, at home HIIT workout with no equipment is designed to push your limits, spike your heart rate, and prove how much progress you’ve made over the last month if youre following the New Year, Better Me program.

Since it’s the toughest workout of the week, we’re focusing on maximum effort to earn that "Win."

What to Expect:
This is a high intensity cardio workout that targets full-body conditioning and metabolic burn.

Whether you’re looking for a HIIT workout for fat loss or just want to improve your athletic endurance, this session delivers.
• Duration: 20 Minutes
• Format: High-intensity intervals (Max effort / Short rest) 
• Equipment: None (Just a mat and some water!)
• Difficulty: Advanced (The "Win Day" Peak) but with modifications throughout

Why This Workout Works:
By combining explosive movements with minimal recovery, this cardio workout at home triggers the afterburn effect, meaning you'll keep burning calories long after the timer hits zero. It’s the perfect way to cap off Week 5 of the "New Year Better Me" journey or to crush your week if you’re not doing the program.

🔑 Key Trending Highlights:
• Total Body Burn: No muscle group is left behind.
• Zero Equipment: Perfect for small spaces or traveling.
• Fat Loss Focused: High-intensity intervals optimized for calorie expenditure.

▶️ TIMESTAMPS:

00:00 Intro
2 rounds
40 seconds on 20 seconds off
15 sec elongated recovery in between rounds

00:20 Warm-up

02:20 Block 1
high knees
Side shuffle down
sloppy burpees
jumping jacks
plyo lunges
donkey kicks
lateral bounds
side skaters

10:35 Block 2

18:15 Cooldown

Want an elongated cooldown? 👉    • 5-Minute Full Body Stretch & Cool Down | P...  

Full New Year, Better Me playlist here:
   • New Year, Better Me.  

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➡️ Want an exclusive behind-the-scenes look at my workouts, filming days, and mom-life? Follow me on Instagram: @amandasoha_

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