TEMPO HIIT Cardio Workout - No Equipment | Tempo Week Day 5

TEMPO HIIT here we go! It’s time to have some fun! 😁💦 lots of changes in tempo particularly explosive from static, exercises requiring a slower pace to then an exercise straight after that can be performed at a faster pace, some challenging moments involving balancing whilst pausing during a powerful jump and to finish those squat holds to tuck jumps I had mentioned in last week’s Community post!

Simply have your mat and a bottle of water handy!

This workout will challenge your agility and athleticism! It certainly challenged me… There we’re some movements that required a lot of control, particularly pausing and balancing that I struggled with but remembered to always have fun and just smile if I stumbled! 😆👊🏼

The timer will be on for 30 seconds of work with 15 seconds rest inbetween! Each exercise will be performed for 2 sets!

There is a pair of staple exercises! This pair will appear 4 times in total!

LUNGE X4 TO JUMP SWITCH!
LUNGE X4 TO JUMP SWITCH!

X4 1/2 REP SQUATS TO SQUAT JUMP
X4 1/2 REP SQUATS TO SQUAT JUMP

EXPLOSIVE PUSH UPS*
EXPLOSIVE PUSH UPS
* alternative provided

PLANK KNEE TUCK PENDULUM
SWITCH SIDE!

STAPLE:
BURPEE SQUAT PAUSE
BURPEES!

LUNGE PAUSE TO PIVOT JUMP
LUNGE PAUSE TO PIVOT JUMP

CLOSE SQUAT BALANCE ON TOES!
CLOSE SQUAT BALANCE ON TOES!

HOVER TO LEG LIFT
HOVER TO LEG LIFT

SPRINTER TUCK (one side)
SWITCH SIDE!

STAPLE:
BURPEE SQUAT PAUSE
BURPEES!

SPRINTER LUNGE TO LOW KNEE TUCK
SWITCH SIDE!

RDL BALANCE TO KNEE TUCK JUMPSWITCH SIDE!

DEADSTOP WIDE PUSH UPS
DEADSTOP WIDE PUSH UPS

X1 LEG DOG TO KNEE TUCK PUSH UP
SWITCH SIDE!

STAPLE:
BURPEE SQUAT PAUSE
BURPEES!

LUNGE PAUSE TO JUMP
SWITCH SIDE!

HIGH KNEES (X4 then pause)
HIGH KNEES (X4 then pause)

HOVER PAUSE TO PLANK
HOVER PAUSE TO PLANK

PLANK TUCK TO PUSH UP
PLANK TUCK TO PUSH UP

STAPLE:
BURPEE SQUAT PAUSE
BURPEES!

Finisher:

Timer:

SQUAT HOLD (TUCK JUMP ON BEEP!)

What a way to finish Tempo Week!!! A hold combined with an explosive jump!!

Congratulations in advance to everyone who completes this!!!

I hope you have had so fun fun over last few weeks experiencing different types of training that I hope to incorporate more often!

Cx

Always ensure you warm up before any workout. Here’s my Dedicated Cardio & HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

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Here’s today’s optional add-on: https://youtu.be/y87vSUoIMGU

Tempo Week Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWwxWy_Kibhh9O4j-WUFn_f

My FREE 10 Week Workout Programs

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EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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