Sweaty Home Cardio HIIT BW 08

No equipment needed for this HIIT workout.

We are focused on moving and getting a good sweat in!

4 Rounds

30s work / 15s rest


1. Burpees: Jump. Down to floor into a plank. Pushup (if you can). Jump back in and back up.

2. Mountain Climbers: High plank position. Bring your legs to your chest, in a running motion, back and forth

3. Punch Jacks: Jumping in/out (like jumping Jacks), but throwing Jab/Cross Punch Combos

4. High Knees: Stationary, running in place. Bringing a your knees about waist high.

Success! You're on the list.

Cardio Kickboxing HIIT Workout 01

Our first FullBody Cardio Kickboxing HIIT Workout

Just 8 Minutes!

No equipment needed. No gym needed.

We are working out the whole body, with a slight focus on your cardio & conditioning. The harder you push, the more you’ll get out of it!

The full workout is 2 rounds total
Each exercise is 20s work with 10s rest


1. Jab / Cross : Move fast. Really get your arms pumping

2. Squat to Cross Knee: One air squat directly into bringing your left knee up towards your right elbow.

3. Jab/Cross/Hook/Hook: Four punch combo. Twist your body slightly on the hooks and engage your core.

4. Squat to Cross Knee: One air squat directly into bringing your rightknee up towards your left elbow.

Success! You're on the list.

5. Jab/Cross/Cross Knee: Two punch combo into bringing your left knee up towards your right elbow

6. Jab/Cross/Cross Knee: Two punch combo into bringing your right knee up towards your left elbow

7. Plank Punches: Hold a high plank and alternate throwing punches forward

8. Sit-ups to Jab/Cross: Full sit-up and at the top throw a two punch combo.

Again. Two rounds. If you want more of a challenge, start the video over and do 4 rounds!

To get access to 100+ Home Workouts directly to your phone or tablet, sign up for the 1LIFE1YOU Fitness: HOME ACCESS PLAN in the training app. All workouts need either no equipment or very little (dumbbells, resistance band, etc.)

5 Quick Tips For Beginner Runners

When quarantine happened, a lot of people decided, since gyms were closed, that they wanted to give running a try for their fitness.

And that’s great. I think, safely, running is an awesome workout.

If you’ve started running during quarantine or are planning on starting soon, check out these 5 quick tips to help you out.

1. The first 10 minutes of a run sucks for everyone.

Trust me, it’s not just you. Beginner and advanced runners both take a little time to warm up to a run. Keep at it, it gets better.

2. Focus on time. Not distance.

At the start, don’t worry about going for 2-3-8 mile runs. Instead, focus on the amount of time you’re running. 5 minutes of straight running, followed by a walk. Now next time make it 6 minutes or 7.

3. Keep hydrated.

This is important before, during, and after your run. And I’m talking WATER. Gatorade isn’t needed to get started. Water does the job perfectly fine.

4. Warmup & Stretch before you start running

Getting your body loose, and even getting a sweat before going for a run is super beneficial. A couple sets of jumping jacks, high knees, etc… will help. Then stretch. Focus on your legs, lower back, and shoulders.

5. Just start.

Really. Socks on. Comfy shoes on. And go. Don’t stress miles or time splits or any thing else. Just one foot in front of the other.