HIIT Up Down With Abs Exercises, Inner Thigh And Butt Toning 30 Minute Workout Level 3


In this workout we alternate exercises from stand position and plank, which incredibly affects the abs. We will not miss the inner thighs and butt.

This workout don’t have an easier version. If you want to do it easier:
1. Try to do some reps in original version.
2. Modify the next exercises in easier version.
3. Replace the jumps with light aerobics exercise or steps.
4. The goal is to move and keep your heart rate high, so when it feels very hard to run and jump rope, just move.

There are 10 combos in this workout.
Do each combo 6 intervals 20/10 or 3 minutes.
20 seconds work interval
10 seconds rest

Combo 1
1. 3 long left-right jump + 3 from downward dog left-right jump
2. 3 upright jump + 3 jump from plank

Combo 2
1. Up-jump on LEFT – raise RIGHT, knee + hands to RIGHT knee
2. Down-side jump + knee touch shoulder

Combo 3
1. High knees
2. Mountain climbers

Combo 4
1. Star jump
2. Down – plank to wide legs jump

Combo 5
1. Up jump + clap
2. Frog clap

Combo 6
1. Up air scissor jump RIGHT leg
2. Down plank single leg jump, RIGHT leg kick back
3. Like 1. the other leg
4. Like 2. the other leg
5. Like 1
6. Like 3

Combo 7
1. 3 jumps – left-right-upright
2. 3 jumps – left-right-jump to plank

Combo 8
1. Left-right single leg dead lift
2. Walking plank left-right + knee to opposite arm

Combo 9 за дупе
1. Hands on floor – LEFT leg back raise
2. Hands on floor – RIGHT leg back raise

Combo 10 за дупе
1. Leg side raise – LEFT
2. Leg side raise – RIGHT

Did you like this cardio workout?
I loved it! I had muscle soreness in my butt and inner thighs, 24 hours later, of course.


  1. Katerina Naumova 2 December, 2014 at 11:24 Reply

    This workout reminded me of one of the your routines I did years ago. It wasn’t the exercises that reminded me, but the feeling you were talking about because the first time I did the workout I thought I was going to throw up! Even though I regularly used an elliptical bike for an hour every day, my body was in shock 🙂 https://www.youtube.com/watch?v=VhQ97-dbmnM
    I am so happy you’ve helped me progress so much so today I can do your incredibly fun workouts without feeling sick :))
    p.s. I have muscle soreness in the same places like you, after the HIIT Up Down routine

  2. Celeste C. 8 April, 2015 at 04:01 Reply

    Best workout yet. I am on day 64 and very close to hitting the 90 day challenge. No one said it was going to be easy but I feel great and I am seeing the results. I can’t wait to finish Level 2 workouts so I can jump in for another 90 days and start with level 3. Thank you for putting these videos up for us to do!

  3. Janny 19 January, 2016 at 11:59 Reply

    I did this last week. Cardio…my nemesis. I like workouts so much more that are strength based. Cardio is soooo boring that’s why I have no endurance ;). But I did it anyway. The first two combos: It felt like an eternity. So booooring :P. And then all the other combos I couldn’t think anymore how boring it was because I was so busy trying to keep moving. No breath left for anything else. I hope that I don’t have to do it ever again :D.

  4. Claudia Acosta 28 December, 2020 at 21:53 Reply

    Hello Rumi,
    After moving for another country, shoulder intervention and 10 kilos more, I’m back 🙂 I’m following level 2., this one was really hard, I stop the video many times but I did it. Thank you for your videos, love them.

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Day 18 of 90 – level 3

Gorgeous, today also we will work for our butts. If we regularly torture our butts the body adapts and builds muscles to respond to the ...