NEW!!!! 20 Minute FAT BURNING Cardio & Abs HOME HIIT Workout | The Body Coach TV

Welcome back to Body Coach TV and welcome to a 20-

minute

cardio

and abdominal

workout

. We're going to do a

cardio

workout

straight into an ABS workout for 20

minute

s, working for 35 seconds, resting for 25 seconds, so it's a short amount. time max effort go as hard as you can we'll start in 15 seconds running in place okay so do it and then get that heart rate propelling you out of your comfort zone you'll start in 5 seconds time to great come on , let's do it, it's 2 1, come on, see what it would be now, work hard today, you've tuned in, you've pressed paid, now work with me for all this thirty-five, twenty or twenty minutes, come on, come on your knees, this work . then we went down to the floor for an ABS exercise.

I'm really going to be a weapon. I have to do it throughout the workout as we push our cardio and get going with it. Let's go 15 seconds 5 seconds 3 ok, down on the floor. we're going to do a one leg box with punches it looks like this 1 2 1 2 trying to get your knee to your elbow are you ready for that side in 4 seconds for me perfect it's a crunch exhale and twist and feel the need to Touch the elbow 20 on the clock, that's not Oh, for me, I'm relaxed, we'll be fine at the next party. I move by running in place as I go up the road to manage the head, reach and pull down, really reach, get up, get our

body

moving. get more joints move more muscles I want to keep my heart rate as high as possible for the entire workout in five seconds, so I'm climbing that rope, come on, run slower, speed up, keep going, keep pushing. 20 seconds left, hold on. knees up hands up head let's go down for us second abdominal exercise a minute faster for a good job next time exercise what are we going to do get up a little and then we'll go from left to right so that it touches the net Knowles, I hope fill it in your obliques so that the shoulders touch the floor, left, good, pay attention to the ABS when you use a little lateral bend to go from left to right, we have the last 10 seconds, touch those heels, heel, heel, left for Okay, Get in front, next exercise we're going to 35 seconds of mountain climbers, a drink, okay, let's go.

Mack ready for now, top speed, top black, all the way, stay in the high plank position with as many hands as possible, here we go, enjoy, get into a rhythm and go to 4:35 I'm not going to drop I'm not going to drop this also works wrapped driving the knee towards the chest you will feel it in your core don't stick your

body

out keep it down keep it working fifteen seconds on the clock adding cardio one fruit all the way for me four three two that's oh that's a good effort look, I'm already sweating, so the next exercise we will have our legs like this and I'm going to do one two one two, it's alternating legs on the way down, exhale, you can't let it fall on the way down, exhale, up, come on, we're going all the way, no respite, it's a one inch drink if you need to mix one up, that's fine.

I need someone to work to breathe a little. Try to jump right back in if you can and finish the training with me once. That's all. I hope we can do the next one. We will do squat jumps. You can't jump squat. Just do the normal thing. squat if you can, you land softly and the jump off the ground fires these legs, heart rate elevated, that's right, I can't be a joke until 20 o'clock, stay strong, silver your mind if you've got it, you've got it. - come on ah strong legs now ten seconds you won't stop you won't stop at the key champion three two good job here we go Oh static wait now plank hey, you go from the knees like this is a plank or Fellini's full plank ten seconds until we come back start do this really straight back tighten your abs squeeze your glutes and pull it towards me flag up hold a nice deep breath inhale exhale lift it up good job okay now I'm going to do my base let's keep our legs in one of us walk so fun punches fun kicks and four punches here we go so fun tricks keep the next verse thanks good little move keep kicking, hit it, hit it, what are you doing second five minutes block three killers down let's do another exercise you get up a little ?

Off the branch, it's already contracted and then with a lower leg that time and don't step back, hold on to it, okay, so hold on to it and if you wanted to hold your head up, you can gently take some of the weight. keep it lower next time, keep those guys happening, you should bring like this, buddy, the rear, keep them tight not even a second, okay, the next exercise will challenge you, it's called bear paw, let's call forward and then back, so on. You just slowly crawl like this forward to blend it into the room and then back up from left to right using the whip for distance and you'll grow everywhere, come on, so once you're up there the idea is to take a step. on your quads too, do it slowly, fall back into that bad position and then we move forward fifteen seconds left on the clock, come on, don't drop a good lap, quads are

burning

, my quads are

burning

, little quartz, come on, a little push back and we.

We're actually going to be on our back, okay, I'm selecting everything right, here we go, okay, so next is doing reverse crunches, so from there, your knees, your heels hit the ground and then you move your hips, that's what who makes the effort. Warming up now you know we're getting there and in the second half we push harder. I'll make them work. Remember there are eight minutes left, we are already halfway there, so now let me step forward for this last push to the end. You need a chest. on the floor and relax, okay, so with new power squats to fit well, power squats for 35 seconds, oh here we go, well that's that touch, the tip of each finger touches the floor every time you do that rep , come on, this is not lit in real time.

Work that would be in real time I just press record I do it non-stop no edits from start to finish I'm going to be in real time I'm working as hard as you 10 seconds that's why this works it's kind of a flawed train because you put, you're putting the F, come on, let's work, you have to train hard, you have to work hard, a big drink, let's get down to the ground, let's expand this board like this, let me go up. down you can do the same from the knees whatever works well I've done the 35 second pack you got this come on come on what are you waiting for?

Let's go down, go down and try to swing your body too much from left to right. Look, I'm keeping my body still. I'm using my ABS, my core strength to keep my hips square to the ground, up, down, up, well, come on, last few seconds, oh, and hold it for four, three, two, one. Oh jolly st. my joke man okay what are we going to do now let's run around the place do 6 high knees then down and up so 6 high knees a burpee are you ready 6 baby come on 1 2 3 4 5 6 hands on the floor, go back up 1 2 3 4 5 6 and ok sit down and up 1 2 keep going keep looking let's go twelve seconds wasted but everyone couldn't come back ready down yes wild wild okay down again he let this arm come up here behind it's coming and it creaks and get some good fingertips, touch the fingertips, come on, come on, you're here now, finish it, don't put it out, don't give up, push it, you'll get the best fit every time you go to work, that when you complete it, you are getting stronger and fitter and you leave there with a strong and positive mindset ten seconds keep breathing, inhale, exhale, okay, we have four more exercises, okay, we are going to do shuttles, so you buy on this side, touch the ground, shuffle your feet shuffle your feet touch the ground from left to right move your body as far as you can every time you get there bend your legs touch the ground bend your legs touch the ground Douglas bring your legs do let your legs work low it's like a squat down okay come on a lot of energy let's keep pushing be proud make yourself push harder hmm don't slow down now don't slow down speed up let's go 10 seconds 9 let's go to the right 7 keep moving forward next in our hands okay, so this is from here you bring your need to the elbow, let's find that necessary touch, let's fill it in your abs, do it slow, okay, slowly, what's ready, so kneel down, no need and keep that rhythm slow, trust me to work hard on this squeeze.

Me, knee to elbow, slow reps to relax, okay, two more moves, you know, I love finishing with a burpee, you know, I love it about you, he said, what do you know, check the floor all the way down, go down, with your chest up, jump, let's work. Oh, it stung me. today the doll is ready three seconds Chester explode these 4:35 let's go down ah jump yes oh well your temperament your rhythm as many birds as you can the last cardiovascular explosion someone has one more absent finished let's separate duh oh okay, stop, stop the last one together ready down, let's go down, clap Oh, cover we're good, recover one more mop exercise, down on the floor, we're going to fall, bike, now, calibrate, this is difficult, both legs lifted off the ground, we're going to nudge him, Sydney. but slow, it's the last last exercise, so both legs up let's kick, kick, kick, okay, last exercise, everyone in the abs, getting the full range, it's hard, you'll stay strong in this finale, 20 seconds , last movement, last effort. slow slow feel that bad feel that work activate those ABS squeeze fantastic oh that's it look 20 minutes work done full cardio workout abs we have a lot of muscle groups working fantastic never thanks for joining me please come back but a lot of The workouts come , do one a week and leave some on Saturday morning, so thanks for tuning in for a nap.

Have a great day and see you soon. Another job on Body Coach TV. Thank you so much.