30 minute Full Body HIIT & STRENGTH | NO REPEAT & NO EQUIPMENT
ฝัง
- เผยแพร่เมื่อ 26 ก.ย. 2024
- This full body, NO REPEAT workout pairs strength and HIIT cardio exercises for a heart-pumping, muscle-building FUN time!! This workout will combine cardio moves plus bodyweight strength exercises for your upper body, lower body, and abs! I will provide low-impact options throughout if we have an exercise that includes jumping!
FULL BODY HIIT WORKOUT STRUCTURE AND EXERCISES
STRUCTURE
18 TOTAL EXERCISES
REPEAT EACH EXERCISE 1 TIME THROUGH
WORK: 60 SECONDS REST: 30 SECONDS
EXERCISE LIST
- SQUAT WITH ALTERNATING FRONT KICK
- WINDMILL SQUAT JACK
- GLUTE BRIDGE MARCH
- PUSH UPS
- PLANK SHOULDER TAPS
- STANDING KNEE PULLS
-SWITCH
- SUMO SQUAT 3 PULSE WITH JUMP OR CALF RAISE
- SPEED SKATERS
- PLANK BLAST OFF WITH ALTERNATING 3 KNEE PULLS
- TRICEP DIPS
- MOUNTAIN CLIMBERS - PLANK OR STANDING
- BUTTERFLY KICKS
- SIDE LYING TRICEP PRESS
- SWITCH SIDES
- PLANK WALKOUT WITH ALTERNATING FRONT RAISE
- ALTERNATING SIDE KICKS
- WALL SIT WITH OPTIONAL ALTERNATING LEG LIFT
Thanks for working out with me! It's always better to work out with a friend!
Kaleigh
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your health care provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
#hiit #noequipment #norepeat
For anyone considering this workout, I highly, HIGHLY recommend it. HIIT and strength-training workouts are amazing for fat loss and muscle building. When I started working out, I was extremely unfit, so this video was a killer for me, but over time, it does get easier. If you are like me, I personally recommend making modifications and taking breaks during plank exercises, but put full effort in for everything else. If you're just starting strength-training, try doing this 1-2x weekly. Love your vids Kaleigh! You always keep it so real.
hi, just wanted to know. can I pair this with like arm workouts and progressive calisthenics? of course, alternating to not overwork the muscles
@@markie10383depends upon your body type, like I am currently skinny fat I tried to cut but lost muscles and strength.
did you get stronger
Thank you so much for the advice :)
Can this reduce belly fat??
I love that you don't redo the take when mistakes are made or you struggle through an exercise. It motivates me to see you struggle as well. You are fabulous.
100% agree. When she said “if it’s not a challenge we can’t change” absolutely!
Can this reduce belly fat
If yes then in how many weeks
@@samma..,the amount of belly fat depends on the quantity of calories you eat. Exercises help you to lose more calories and to lose fat not muscles. Otherwise you will get "skinny fat".
The worst feeling while working out is not feeling like you can do this and never returning out of fear of failure. Thank you for showing us that it is okay to struggle through a workout whether or not you have been doing this for 6 days or 6 years. It was a great full body workout that required nothing besides us willing to work.
Me looking for a workout: I don’t feel up to lifting weights today, this will be an easier workout!
Me 60 sec in: I have made a grave mistake 😅.
Great workout as always! 🎉 Can’t wait for bikes and bells!!
Yeah it ain't no joke
I should have written a will before this workout because I am DEAD 😂
I'm not even kidding when I tell you how good it feels to look over to the screen while you're struggling and sweating, and seeing Kaleigh's pug ( he's so cute ❤😂)
Thankyou ❤
he?
Wow sweetie, I haven't had full body work out in a long time, mostly because I hate feelig like I'm failing when the instructors are doing great, seeing you struggle along with us is refreshing and motivational, every time I started thinking this is to much or I can't finish you encouraged me with your reminders that we're in this together. Great work out and great teaching. Thank you so much! I'll be returning to this tomorrow to continue my journey to get rid of my loose skin from my weight loss. ☺️
I love how natural you keep the videos. I mean the tiredness, the moment where to give up as a fitness trainer u truly show how even for you guys it's tough sometimes and that what's keep us motivating. Lots of love
I absolutely LOVE no repeat workouts, they really help me focus on each exercise and give it all!🙌🏼
Couldn't finish the video.
This time.
Surprisingly low impact and great for beginners because the potential for modification.
Started this video feeling stagnent, unwell, and with some settling inflammation. Ended at the 10 minute mark smiling, feeling good, strong heart beat and taking better breaths.
This is 100% going in my playlist and I'll be back tomorrow.
Great, great workout. Just what I needed after a busy day. The 30 minute hiit had my heart rate up. Felt soo good! Thanks Kaleigh ❤️❤️
The balance between hiit and strength is ✨🔥
Never underestimate the power of a KCF workout without equipment! This workout was a true hit! Sweat really poured from my forehead during the wall-sit-kick! I pressed the “Like” button with the remote and rolled on the floor to get up! Amazing workout session Kaleigh! Playlist was awesome!
🏁WINNING🏁
⚡️🔥⚡️🔥⚡️🔥⚡️
I know I need to try this because I read that as "power of a KFC workout" 😅😂
@@taylorpatterson8845 😃😂
Oh wow.... This girl rocks.... This is my first time excercising like this I got to 26 mins but could not go any further.... And m most of my time I was not doing it properly lol that's because I'm so unfit... I'm definitely going to keep doing this until I do the whole workout properly.... I definitely feel like I've worked out lol... Thank you for keeping it real and keeping me engaged 💚🙏💚
Love that we have a no equipment workout! Especially good when traveling for the holidays.
I've been babied doing 30s work/15s rest intervals. Going to 60s work periods was a serious challenge. You cannot escape the burn! Great work out. Definitely a challenge. One suggestion is to add a 30s timer on screen for the rest period as well as the work period just so I know when I have to peel myself off the mat and work again =P
Great workout . Thank you just finished my workout at 11pm . Didn’t go to the gym so this is exactly what I needed. No excuses ❤🎉
I did this work out yesterday i quit at the 10min mark i just couldn't go any further just started my loss journey.But made up my mind that am coming back today and ill take it one step at a time until i can do these exercises without feeling like am gonna die😂😂😂 happy to say i made it to the end of the workout and am feeling light and happy my mood improve drastically at end of the workout and i am coming back again tomorrow to complete these exercises and do better at them. Thank for being a good motivator❤
WOW, that was intense and we didn't even use any equipment! Awesome workout, still feeling that burn as I type this...Thank you Kaleigh! 💪
not normally the difficulty level thatd i do and this workout really challenged me and im so grateful i made it thru i felt so good afterwards and very proud of myself thank you for this workout
Made it! Didn't feel like working out today but pushed my mind to do it and so proud! Thank you!❤
same here i also did my workout right now . ☺️
Excellent routine and I love how you go from one skill to the next. The variation is great too. Perfect low impact workout for this old man!
Only 16 minutes in and i had to pause the video to catch my breath because this workout is INTENSE!! I have started exercising since june, i was doing a 20 minute beginners workout, then i started doing a 10 minute cardio after i got bored of that workout, and now i’m here because i wanted something more intense and i definitely got it 😭 I’m loving it so far i really recommend!
I am so glad I found you! Your programs are awesome! I am 61 yrs old and just starting for over a week in some HIIT at home. It has been great to have you in my life! Love your honesty and delightful personality and great moves! I am also looking at your 40m HIIT! Never too late to start building up strength and muscles! Keep up with your good works! Sending loves to you and God always bless you!
i love how you express the struggle and walk us through the entire exercise. The way you motivate us to keep going helps n im glad i i came across this video. Thank u
Traveling for work and I'm in a hotel with no gym so I just did this workout (with the low impact mods to be nice to the people in the room below me!). It was exactly what I needed! Thank you for making intense no equipment workouts!
I just wanted to thank you so so much!! I'm trying to get back in shape but was a little intimidated to try HIIT, especially in a group setting. I really appreciate being able to try this at home, and I'm ESPECIALLY grateful when you let us know when you're struggling/ feeling it, too. Def subscribed!!!!!
I love how encouraging you are thank you
This is the only workout I do and need. If you're almost 40 and have a 4 year old, if you'd always been skinny but then pregnancy, work from home and being a working mom fueled you with excuses to not exercise at all and then BAM! you need to go to the beach but your skinniness is long gone and you're flabby all over- do it. I only had 5 days before the beach and I was only able to last for 45 seconds on every exercise at first. But it boosts your strength and stamina in just 2 days. Days 3-4-5 i was dying but doing it all. Drastic difference each morning made me want to go on. Then vacation messed it all up and I stopped, lol. However!!! I was never good at challenges, etc. But now. I'm simply. Curious.
If this helped me look defined and toned in 5 days after 5 years of lazy motherly chill, I WONDER (no challenge or bet), just wonder what this will do to me if only I continue for a month. Juuuuuuust a test, let's see 🤞
Objectively: I love it how intensely targeted workouts are disguised as some doable generally exhausting but active moves that keep you busy and take one's mind off that certain area. It's amazing. The sneaky way to push the more intense things after easier ones and the other way around.
It's GREAT. It's the fastest flying and most useful 30 minutes you can have. If I have a lazy unproductive day but I do this workout I go to bed feeling proud of my day still.
THANK YOU AND GOD BLESS YOU, LADY!
I‘m going to start a small diary in this comment section to share my progress. My goal is to lose body fat and build up strength so I’ll be doing this 5 times per week hehe :)
First time doing this was definitely tough and I realised I lack upper body strength a lot cause I keep having to take breaks 🥲
Week one: I did the workout for 5 days with 2 days break (today being my second break haha). I was definitely sweating and I couldn’t do all the workouts for 1 minute straight but it got better throughout the week.
Week 2 and 3:
I definitely feel better but that doesn’t make any of the exercises easier haha. They’re still challenging.
Week 4:
My muscles r screaming but I’m okay 🥲 it’s working
Omggg pls don't stop doing this and pls don't stop updating!!! Welldone❤
Keep us updated ✨
UPDATE!!!
Incredible :) How have you been lately friend?
You should do only maximum for 4 times a week that's it's and there should be rest like if you do workout on Monday then Tuesday rest like hope you understood it ☺️
Challenging, but challenge brings change! Thanks Kaleigh! Happy New Year! 🎉
Crazy killer HIIT workout Kayleigh and Jason🎉 Thank you for the awesome work you put in each day for your fitness follower’s ❤ Love ya!!
I love the authenticity to your videos, you take breaks just like the rest of us and also show emotion when you feel the burn! Good to know you're human 😆
Thanks for this - I am recently post partum, I had to modify some of your ab work but overall this got my HR up and left me feeling so much better, thank you!
I have never enjoyed a workout in my life . But this ! ! This i enjoooyed . I guess its how vocal you are , giving alternates and showing how you are also kinda struggling with us at least me . The dog watching was also fun for me . Thanks well done . I loved the work out
What a sweatastic way to start my Monday 😅💪🏻 Thank you so much!!! Love your workouts 🙏🏻❤️
Pre pregnancy I loved doing HIIT! First HIIT 11 weeks postpartum! It feels good to be moving my body more intense again!
I have my sports day in 2 months! and i am an athelete... really wanted to improve my stamina and streangth. YOURE SO ENCOURAGING 😭 its like im dying and youre telling me youre dyin too im gonna do this workout on a regular basis thank you so much kaleigh my hands are shivering while typing this out.... also new subscriber thank you so much once again
The dog is my spirit animal
You are really amazing
Hats off to your strength and training techniques
Really love those 🥰
trying to have more healthy habits, I have not yet been able to complete the complete training (this is my second day doing it) with great enthusiasm I hope to be able to do it completely in the next few days!
I'm so glad I found you and your channels, thank you so much for being you ❤
BEST 30MINS EXERCISE ON TH-cam PERIOD 💯💯💯💯💯🙏🏾
Great comment.
This was such a challenge & I feel like I really struggled but, I survived 😅 Thank you!!!
I love how you speak with us during the exercise and I'm sweating 🥵
Thank you for this workout! I’m in college and struggle to go to the gym but this is perfect as if I had an instructor with me ❤️
Loved this! ❤️ Stumbled across the clip and decided to give it a try and I do not regret it one bit. I'll definitely be adding this to my weekly fitness routine, especially on those days that I can't make it to the gym. 😊
i kaleigh, gavin here..50 y/o from cape town south africa..I did yr workout. thanks, nice that thers no repeats and such interesting exercises. need2 burn the sugary stuff ive decided 2 eat again
Loved this workout! So tough but I loved the balance of strength and cardio❤ You are a great instructor, thanks for reminders to have good form it helps so much!
That was a nice change to my Tuesday routine! Surprisingly sweaty and heart rate up 😊. Thanks!!!
Great workout, excellent personality, and encouraging.
Love the change with this workout. I needed a little something to keep me on my toes. Always on time. Thank you😊
Thank you so much. I did this workout at work. Great way of starting a work day 😊
You are just my absolute fave to work out with! You make it lots of fun and give me lots of giggles too 😆, which helps getting through this so much easier, looking forward to more of your videos! :-) XO
Great workout! Feeling victorious after burning fat and gaining muscles strength! Best way to start ur day! Thanks!!
Wow! This one was TOUGH! I'm not sure i'm a butt kicker today, more like a shoulder sagger. LOL. Love that it was no repeat, and no equipment. I'll do this one again in about a month and see if it's any easier.
Thank you. I have completed it today!
I’m 161 cm and 62 kg. Trying to lose to 57kg. This was a huge workout. My hands r so tired haha. I love the way you motivate us throughout the hard parts. I hope I don’t drop this and do it consistently! Already dropped a like, amazing video
Edited day 2: didn’t do this as my muscles were sore. Did something lighter
Omg!!! you're the same height & weight as me...
I was having a bad day, had to workout because I was feeling awful with myself for having a mini binge and eating over my calorie limit even though the day isn't over yet, and choose this one. Time flew by and I don't feel such a tool on my shoulders anymore. It was fire!! Def going to keep doing your workouts more often! Sending love and kisses ^^
I love it ! I am above 50 and I enjoy your trainning ! Thanks!
That final kiss was adorable. Thank you 😊
I dont usually comment... ever... but we both worked so hard, you deserve it 😭❤️
Fantastic workout! Your doggie is so sweet was lovely watching him/her chill while you were leading the workout
so this is called HIIT, where I exercise enough without injuring anything or panicking! Wonderful workout:)
Away to start my day workout was challenging specially the push ups but know I am getting stronger Thank you KC & music JC on fire 🔥 Love it
Oh my goodness. I've lost 8kg of weight through running and was stuck at 61kg. After an hour of walking/running I tried this workout and 4 mins in I'm dead. This workout is going to burn the fat I couldn't lose via walking/running. Thanks X
Thanks for the good exercises!
13:41 Your cute dog is also trying to show us what exercise to do
This is such a good workout! I feel so good after completing it.
Pain… Nothing but pain. I love it.
Keep it up everyone.
That was soooo hard!!!! 60 minutes each, a killer workout. Thank you❤❤❤
*seconds :)
This workout feels so good once completed. I really enjoy doimg it ❤
YOU'RE THE BEST KALEIGH! Thanks for all your help
thank you for the workout. After loosing my right ring finger tip in an accident, am finally getting back to training and working out to your video got me motivated! kind regards, Scottie
Amazing, truly challenged us and yourself as well. You definitely reap challenge. ❤
I barely made it to 10 mins on day 1. My goal is to complete it in one go. Thanks for the amazing workout!
TY! Why I thought this mau be a little easier is beyond me. I was sweating! I really liked all the exercises. A good way to start the day before the office antics.
Still a killer hiit workout team Kayleigh and Jason and Stella too😂You guys are so dynamic!! Thank you❤🎉
The dog gives me the motivation I need!!!!! Love the doggo in the corner. Has he ever ruined the video by hopping in?
I love you for doing this! Thank you for the encouragement and the routine.
🎉🎉🎉you are the best coach ever
On very first day, I found it more harder to do and skipped even half of an exercise. But gradually It started to work well and really suited me.❤ Thank you so much...❤❤❤
I'm like your pug watching you do this. Thank you for the video!
Got it in recommendation. This is intense but damn sweaty and fulfilling. I skipped all the hops and jumps and did workout for 50 sec each
Awesome workout. Today was my no weights day and this work was perfect. Thanks
I thought your strength training workouts were crazy but damn. The workouts are it.
Bro is workout is crazy when you started doing warm up i thought it will be very smooth but
After 30 mins my whole body was burning like hell
Loved it! The time flew by! Yay!
One more thing! I'm saving this for when I travel. TY!
Excellent 🧨 to keep the muscles active these days. Thank you very much Kaleigh 🙌👏👏👏🙏👌
Thank you so much for this you are amazing at making good workouts
I love the way you conduct your classes 🌼
Well now, legs on 🔥 going to be walking like a 🤠 tomorrow 😂🥲 Loved it, thank you 🙏🏻
Why us no one talking about the dog on the sofa ?? 😭😭❤️
This workout was really challenging, but fun! Thanks Kaleigh!
Thank you so much, Josh! 💜
This is most easy way of work out even if you hit a gym great way to be active
This was enjoyably challenging. Though, my body was knocked out of any plateau and Christmas eating. Wow 👌 loved 😍 ❤️ it Kaleigh
THANK FOR THIS WORKOUT, IT'S SO HARD BUT IT'S VER CHALLENGING
Thaaaanks! It was so much fun! 🎉
No weight, no bike, I wasn’t sure it was for me. But I’ve enjoyed it so much! Now in my list of faves.
So I'll be recording my progress in here
Day 1 - could only do 30%
Day 2 - reached 50%
Day 3 - 50% again
My goal is to lose fat and build some muscles along the way
Currently I'm 63 kg
Let's see if this works!
Will update here everyday!!
hows it going?