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Cardio HIIT: No Equipment, No Repeats, No Mercy

Bodyweight cardio intervals for legs, core and full body, 30 seconds on and 15 off.

  • 31 min
  • No equipment
  • 37 moves

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

630K views on YouTube · TIFF x DAN · April 2021

The workout

Workout · 30s work · 15s rest

  1. Curtsy + Squat + Curtsy
  2. Reverse Lunge + Knee Drive Right Side
  3. Reverse Lunge + Knee Drive Left Side
  4. Speed Skaters
  5. Frog Extensions
  6. Front to Back Lunge · right, then left
  7. Half Burpees
  8. Plank Jacks
  9. Shoulder Taps
  10. Switch Climbers
  11. Flutter Kicks
  12. Cross Crunches
  13. Russian Bicycles
  14. Mountain Climbers
  15. Squat + Jump Right Side
  16. Standing Marches Alternating
  17. Squat
  18. + Knee Drive Right Side
  19. Standing Knee Drive · left side
  20. Cross Crunches
  21. Static Lunge · right side
  22. Static Lunge Left Side
  23. Squats
  24. Side to Side Lunges
  25. Crab Knee Tucks Alternating
  26. Legs Extended Tricep Dips
  27. Legs Extended Abduction
  28. Single Leg Drops

2 rounds

  1. Cross Leg Reverse Crunch
  1. Narrow Push Ups
  2. Spider Crunches on Elbows
  3. Plank Cross Toe Touch
  4. Up/ Downs
  5. Jump Switch Lunge + Squat
  6. Power Jacks
  7. Squat Pulse 3x + Jump
  8. Hand Release Burpees
  9. Spot Sprint

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