'FREE 5-Day MINI CHALLENGE ➭ https://goo.gl/Wvcbk3 ▼▼▼ OPEN for exercise + calorie info ▼▼▼ S U B S C R I B E ➭ http://goo.gl/C9CG6w Let\'s RUN Podcast on Soundcloud ➭ https://goo.gl/jvjZVB and iTunes ➭ https://goo.gl/R3Wfnb Sponsor a workout with PATREON ➭ https://www.patreon.com/PahlaBFitness FUN and effective at-home WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd Let\'s get SWEATY! Enjoy this fun and fast-paced CARDIO HIIT at home without equipment. Long intervals challenge your heart rate to burn calories and fat while having a blast. Warm Up: INCLUDED Arm Circles Arm Crossers High Knees Booty Kickers Difficulty: Level THREE Equipment: NONE / BODYWEIGHT Time: 20 minutes Calories Burned: 150 - 200 WORKOUT SETUP: HIIT timer is set for 45 seconds of work and 15 seconds of rest; repeat the circuit twice MAIN WORKOUT: Grapevine with Heel Dig Elegant Ballerina Hops Kick Jacks Side Shuffle with Double Knees Letter Vs Inside Kick Windmills Ice Skaters Jumping Jack High Knees FINISHER (repeat on each side with no rest): Star Balance Hold + Crane Stand Hold Cool Down: https://youtu.be/V2CTHi7R6Pc Be sure to leave a COMMENT, I love to hear from you! ★ FACEBOOK: http://goo.gl/zBKGjy ★ SOUNDCLOUD: https://goo.gl/jvjZVB ★ iTUNES: https://goo.gl/R3Wfnb ★ INSTAGRAM: http://goo.gl/tytrte ★ PINTEREST: https://goo.gl/yZL0bN ★ STRAVA: http://goo.gl/eX8x66 ★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU ★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V ❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤'
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