20 Minute Agility Ladder HIIT Cardio Workout
6 Agility Ladder HIIT Cardio Exercises To Torch Fat Fast
On today’s episode of Live Lean TV, I’m sharing a 20 minute agility ladder HIIT cardio workout, featuring 6 exercises to torch fat fast.
When it comes to fat burning cardio workouts, I prefer to keep it athletic.
This incredible, non-traditional, agility ladder cardio workout is no different.
Torch Fat Fast With This Athletic Style Cardio Workout
These 6 agility ladder exercises will have you moving your body, with a focus on improving:
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- agility
- coordination
- speed
This agility ladder workout is no joke.
Follow along and I’ll have you feeling and training like an athlete, in no-time.
This is how you do cardio right.
With all that said, it’s time to get sweaty.
6 Agility Ladder HIIT Cardio Exercises
Here are the 6 agility ladder exercises programmed into this 20 minute HIIT cardio workout.
These are some of my favorite cardio exercises to torch fat fast.
Click on the links below to watch the step-by-step exercise demonstrations for all 6 agility ladder HIIT cardio exercises.
1. Agility Ladder Two Foot Step Forward
2. Agility Ladder Forward Ickey Shuffle
3. Agility Ladder Forward Straddle Hop
4. Agility Ladder Lateral Scissor Hops
5. Agility Ladder Forward Single Leg Hop
6. Agility Ladder Forward Side To Side Single Leg Hop
20 Minute Agility Ladder HIIT Cardio Workout
Here’s how this 20 minute agility ladder HIIT cardio workout is structured.
Total time:
This HIIT agility ladder workout is only 18-20 minutes long, depending on your fitness level.
Those who are not as fit will require a longer rest period, thus resulting in a longer workout.
Type of workout:
Agility ladder HIIT cardio workout circuit.
Complete the 6 agility ladder HIIT cardio exercises in circuit format, resting 10 seconds between each exercise.
At the end of the circuit, rest 3 minutes, then repeat for a total of 3 circuits.
Note: Using an agility ladder is optional.
If you don’t have access to an agility ladder, use tape on the ground, or just visualize the squares and get moving.
Rest:
- 10 second rest between exercises within the circuit.
- 3 minute rest at the end of the circuit.
If you’re a beginner, feel free to rest up to 30 seconds between exercises within the circuit.
Fat Torching Cardio Workout Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Agility Ladder Two Foot Step Forward (Quick Toe Taps)
Reps: 30 seconds
Rest: 10 seconds
Sets: 3
A2. Agility Ladder Forward Ickey Shuffle (Side To Side Toe Taps)
Reps: 30 seconds
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Rest: 10 seconds
Sets: 3
A3. Agility Ladder Forward Straddle Hop (Straddle Toe Taps)
Reps: 30 seconds
Rest: 10 seconds
Sets: 3
A4. Agility Ladder Lateral Scissor Hops (In And Out Toe Taps)
Reps: 30 seconds
Rest: 10 seconds
Sets: 3
A5. Agility Ladder Forward Single Leg Hop (One Leg Toe Taps)
Reps: 30 seconds
Rest: 10 seconds
Sets: 3
A6. Agility Ladder Forward Side To Side Single Leg Hop (One Leg Side To Side Toe Taps)
Reps: 30 seconds
Rest: 3 minutes
Sets: 3
Optional: Final Burnout Jump Rope Combo
By now the sweat will be coming down.
But if you need a final burn out, try this jump rope combo.
B1. Speed Jump Rope
Reps: 20 reps
Rest: Transition from one jump rope variation to the next, with no rest.
Sets: 1
B2. Alternate Foot Step Jump Rope
Reps: 6 reps/leg
Rest: Transition from one jump rope variation to the next, with no rest.
Sets: 1
B3. Double Unders Jump Rope
Reps: 10
Rest: You’re done.
Sets: 1
Did You Enjoy This Athletic Style Cardio Workout?
If so, I guarantee you’ll also enjoy the results from my at home Live Lean Meltdown 30 day workout follow along video program.
Live Lean Meltdown includes a:
- 1 professionally produced 30 minute main event follow along cardio workout video
- 6 never been seen before 4 minute follow along tabata workout videos
- 2 of my popular “Brad Says” 5 minute follow along workout videos
Live Lean Meltdown is guaranteed to get you sweaty.
Get My Follow Along Live Lean Meltdown Workout Video Program
Live Lean Meltdown Workouts Include:
- “Main Event” 30 minute workout
- “Start Getting Lean” 4 minute tabata workout
- “Ripped Core” 4 minute tabata workout
- “Explosive Gains” 4 minute tabata workout
- “Shredded In 4” 4 minute tabata workout
- “Toned & Ready” 4 minute tabata workout
- “Beach Body” 4 minute tabata workout
- “Brad Says: Fat Can’t Live Here” 5 minute workout
- “Brad Says: Sweat Is Your Fat Crying“ 5 minute workout
- Bonus: “How To Make Your Own $2 Agility Ladder In Just 2 Minutes“
Every Live Lean Meltdown workout video is available for instant download right here.
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Today’s Question Of The Day:
- Do you like following at home workout video programs?
- If so, which one is your favorite?
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
i am ripper, tearer, slasher gouger. im the teeth in the darkness, the
talons in the night. mine is strengh and lust and power.
XD
Hi Brad would this workout be ok for beginners 🙂
Why is everyone still hating on DICE? At least they had the balls to admit
that they fucked up badly and they are trying their best to make the game
better. If you are going to blame anyone blame EA because they were up to
their usually greed over gameplay tactics when they rushed DICE through
this game. I can probably guarantee that DICE wanted to wait until Spring
of 2014 or some other later date so they could finish the game and polish
it. But no EA comes along and just says oh no fuck it just push it out the
door!!! Out of every publisher in the world why does EA have to be the
publisher of battlefield? Im so annoyed because my first battlefield game
was bad company 1 so if EA start milking this series now then ive jumped on
the train to late because after how amazed I was with bf3 I wanted to see
what else this series had to offer. Bf4 is good but didn’t make as big of
an impact that bf3 made when it first came out.
How many calories tabata burn???thx
It’s Lionel Messi…not Lionel Rossi (mistake in the description)
Torch Fat. Such a weird phrase. LOL! I have some interesting images going on in my head right now!< LO!L!!!!
What are those ladder things called and where would I get one?
What are you training for?
hey Brad,
This looks so much like burst trainings AThleanX that i have tried of Jeff
Cavaliere and Hell you don’t need more than 10 minutes 😀 !!!!
Hey Brad, I love workout out DVDs. My favorite are p90x, and your live lean meltdown series. I hope one day you put together a full workout program on DVD. Like your afterburn program,for at home. I have all the dumbells, and other equipment. I like trying to keep up with the people in the DVD. I think that pushes me to work harder than if I was at the gym by myself. Can you do the afterburn program at home if you have dumbells, bar and plates,medicine balls, and pull-up bar? Thanks
and dayummmnnn at the end your so fast!
loved the video though going to try it out tonight!
lmao theres a snickers ad before your video so wrong haha
basketball is my only cardio. rest of the week is strength training
sup brad how you doin, im just curious how many sets of this should i do
because im adding to my cardio routine. Is this workout count as a H.I.I.T
training? By the way, awesome videos Brad, i am using some of your cardio
routine and it is going great!!!!!
Awesome video! I do some cool exercises and give away a few nutrition tips
on my youtube channel for anyone willing to get in shape and build some
lean muscle! feel free to check it out 🙂
And also is it better to start with cardio or finish?
Hi brad! Thankx for the video! I was wondering for how long do you
recommend doing these exersises?
What do you do for your typical cardio workouts?
Love your music!! It boosts up my mood and brings happiness to my day