🌶Day 7: HIIT Cardio & Abs // No Repeats Workout

This HIIT cardio and abs workout uses 5lb dumbbells and a mat. It starts with an intro at 0:00, followed by a warm‑up at 0:36. Circuit 1 begins at 3:23 with Cross Punch, then Knee Driver (R) at 4:23, Knee Driver (L) at 5:23, Leap Frog at 6:23, High Knee Twist at 7:23, Mountain Climber at 8:23, Toe Touches at 9:23, Twist + Pass at 10:23, V‑Sit at 11:23, Sit Up + Press at 12:23, Double Bicycle at 13:23, Hold Plank at 14:23, and a rest at 15:23. Circuit 2 starts at 15:41 with Side Bend (R) at 16:41, Side Bend (L) at 17:41, Weighted Jacks at 18:41, Woodchopper (R) at 19:41, Woodchopper (L) at 20:41, Plank Pass Thru at 21:41, Burpee Twist at 22:41, Shuffle + Jack at 23:41, Toe Taps at 24:41, Side Leaps at 25:41, Lunge + Twist at 26:41, High Knees at 27:41, and a rest at 27:41. Circuit 3 begins at 27:58 with Side Bridge (R) at 28:58, Side Bridge (L) at 29:58, Speed Skater at 30:58, Jump Squat + Jack at 31:58, Reverse Lift + Tuck at 32:58, Frog Twist at 33:58, Station Sprints at 34:58, Bike Lock (R) at 35:58, Bike Lock (L) at 36:58, Bicycle Crunch at 37:58, Plank Kick + Tuck at 38:58, Hip Twister at 39:58, followed by a cool‑down and stretch at 39:58.