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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:

  • 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

Hereโ€™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 donโ€™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

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 Workout DVD

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 Event30 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 Here5 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.

If this video post was helpful, show your support by clicking the social media buttons to share the videos to help us further our transformation 1,000,000 mission.


READY TO BEGIN YOUR LIVE LEAN JOURNEY?

Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz

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Did you enjoy this 20 minute agility ladder HIIT cardio workout?

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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.

Check out my free recipe cooking videos here.

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23 responses to “20 Minute Agility Ladder HIIT Cardio Workout

  1. i am ripper, tearer, slasher gouger. im the teeth in the darkness, the
    talons in the night. mine is strengh and lust and power.

  2. 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.

  3. 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 ๐Ÿ˜€ !!!!

  4. 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

  5. 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!!!!!

  6. 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 ๐Ÿ™‚

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