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fHIIT for the New Year: No-Equipment Workouts

By Nicole Handler
20
workouts
4
WEEKs
High
Commitment

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STRAIGHT FROM YOUR COACH.
Included with workout plan
  • 28 days of guided programming
  • 20 workouts
  • Daily coaching sent directly to you
  • On-demand access from any device
  • Take workouts with you, offline
Equipment needed
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Yoga Mat
Keywords
fitness toning weight loss no equipment HIIT Booty workout
About this workout plan
Let the New Year begin! With about 30 minutes or less a day, this no-equipment-needed combination of HIIT workouts and strength training will help you work up a sweat and look fabulous during 2016! Check out the Bonus Tips for my favorite post workout recipes, fit fashion and more!
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Your coach
Nicole Handler

workout calendar

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
work
Cardio Kickbox 
28 min
work
Core Work 
33 min
work
Speed It Up! 
20 min
work
Thursdays Are For Toning 
29 min
work
HIIT It! 
30 min
rest
REST! 
rest
Rest! 
work
Gritty Cardio Kickbox 
34 min
work
Core Work 
19 min
work
Speed It Up! 
28 min
work
Thursdays Are For Toning 
29 min
work
HIIT It! 
18 min
rest
REST! 
rest
Rest! 
work
Cardio Kickbox 
29 min
work
Core Work 
25 min
work
Speed It Up! 
33 min
work
Thursdays Are For Toning 
32 min
work
HIIT It! 
19 min
rest
REST! 
rest
Rest! 
work
Kickbox + Yoga 
34 min
work
Core Work 
28 min
work
Speed It Up! 
35 min
work
Thursdays Are For Toning 
34 min
work
HIIT It! 
20 min
rest
REST! 
rest
Rest! 
Day 1  work Cardio Kickbox  28 min
Day 2  work Core Work  33 min
Day 3  work Speed It Up!  20 min
Day 4  work Thursdays Are For Toning  29 min
Day 5  work HIIT It!  30 min

workouts included in this plan

  • Drop it Like a Squat
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    Cardio Kickbox
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    None
    300 - 350
    calories
    28
    minutes
    Get ready to kick and squat with this high energy kickboxing workout that will leave you squatting for more.
    day 1
  • Core Abs Express
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    Core
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    Yoga Mat
    210 - 260
    calories
    33
    minutes
    Get ready to show off your abs after this pilates workout that focuses on your core.
    day 2
  • Speed Lab
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    Sports Conditioning
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    None
    225 - 275
    calories
    20
    minutes
    Tap into your inner athlete with 20 fun, cardio drills you'll recognize from the field.
    day 3
  • Total Body Toning
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    Body Weight Sculpting
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    Yoga Mat
    175 - 225
    calories
    29
    minutes
    Target the major muscle groups with exercises that become increasingly more difficult.
    day 4
  • Slim & Strong: Drills
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    Bootcamp
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    Yoga Mat
    350 - 400
    calories
    30
    minutes
    This intense bootcamp workout features five exercises for one minute each for five rounds of sweat-inducing drills.
    day 5
  • Gritty Cardio Kickbox
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    Cardio Kickbox
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    None
    350 - 400
    calories
    34
    minutes
    Punches, jabs, athletic drills and everything in between are set to a heart-pumping beat that'll motivate your workout.
    day 8
  • Extreme Core Challenge
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    Core
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    Yoga Mat
    150 - 200
    calories
    19
    minutes
    This intense core workout will make you sweat but power through to feel your torso and back getting stronger.
    day 9
  • Endurance Lab
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    Stretch & Restore
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    Yoga Mat
    250 - 300
    calories
    28
    minutes
    Challenge your muscular endurance and core stability while improving mobility and flexibility with this rejuvenating workout.
    day 10
  • Flex TRX Inspired Workout
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    HIIT
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    Yoga Mat
    325 - 375
    calories
    29
    minutes
    This TRX-inspired HIIT workout is high energy and high power as you will use your own body weight as resistance to push you to your limits.
    day 11
  • Climb, Squat, Push, Sweat!
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    Bootcamp
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    Yoga Mat
    200 - 250
    calories
    18
    minutes
    You'll complete 300 mountain climbers, 200 squats, and 100 push ups (all different kinds) in this express 15-minute workout.
    day 12
  • Off the Grid
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    Cardio Kickbox
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    None
    325 - 375
    calories
    29
    minutes
    Go “off the grid” with punch and kick combinations that work your upper and lower body while improving your speed, agility, quickness and balance.
    day 15
  • Pilates Planks & Push Ups
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    Pilates
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    Yoga Mat
    175 - 225
    calories
    25
    minutes
    Feel the burn in your arms & abs during this dynamic pilates workout.
    day 16
  • Plyometric Sports Conditioning
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    Sports Conditioning
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    Yoga Mat
    350 - 400
    calories
    33
    minutes
    Shred and tone your legs and increase your athleticism with an intense workout that's designed to burn fat.
    day 17
  • The Classic Pilates Body
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    Pilates
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    Yoga Mat
    235 - 285
    calories
    32
    minutes
    Get ready to create the classic pilates body with a series of exercises that will target your whole body, leaving no muscles behind.
    day 18
  • Deck of Cards Workout
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    HIIT
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    Yoga Mat
    225 - 275
    calories
    19
    minutes
    Get an intense workout in just twenty minutes using only your body weight.
    day 19
  • Warrior Fight Club II
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    Yoga Boxing
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    Yoga Mat
    325 - 375
    calories
    34
    minutes
    Warm up with traditional boxing moves like jumping rope before incorporating traditional yoga poses.
    day 22
  • Awaken the Core
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    Pilates
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    Yoga Mat
    200 - 250
    calories
    28
    minutes
    This mat pilates class will focus on flow and transition as you sculpt and tone your core through a series of exercises.
    day 23
  • Cardio Drills
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    Bootcamp
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    None
    400 - 450
    calories
    35
    minutes
    30 exercises for one minute each with all-out effort turn this workout into an intense sweat session.
    day 24
  • Cardio Pilates
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    Pilates
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    Yoga Mat
    275 - 325
    calories
    34
    minutes
    This fast-paced twist on traditional pilates will get your blood circulating as you develop lean muscle mass and a more flexible body.
    day 25
  • Simple but Not Easy Circuit
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    HIIT
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    Yoga Mat
    250 - 300
    calories
    20
    minutes
    Exhaust every muscle group in just 20 minutes with 25-second interval drills.
    day 26

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