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Extreme HIIT Workout: No Equipment

Bodyweight moves at 30 seconds each, one short break, then a burpee finisher.

  • 37 min
  • No equipment
  • Intermediate, Advanced
  • 53 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.

313K views on YouTube · TIFF x DAN · January 2022

The workout

Part 1 · 30s each, no rest

  1. Scissors to Squat
  2. Side to Side Jump Rope
  3. Butt Kicks
  4. Speed Skaters
  5. Mountain Climbers
  6. Commandos
  7. Plank Alternating Toe Taps
  8. Plank to Bear Plank
  9. Staggered Squat to Step Back Lunge · right, then left
  10. Pop Squats
  11. Jumping Jacks
  12. High Knee Pause
  13. Cossack Squats
  14. Sumo Squats
  15. Shoulder Taps
  16. Wide Push Ups
  17. Plank Step Outs
  18. Plank Hip Dips
  19. Side Plank Dips, right
  20. Side Kneeling Crunches, right
  21. Side Plank Dips, left
  22. Side Kneeling Crunches, left
  23. Spider Crunches on Elbows
  24. Blast Off Push Ups
  25. Kneel to Squat
  26. Lateral Lunge to Knee Drive · right, then left
  27. Cross Punches

Rest · 30s

Part 2 · 30s each, no rest

  1. Down Dog + Knee Drive · right, then left
  2. Plank Marches
  3. Cross Mountain Climbers
  4. Bicycle Crunches
  5. Russian Twists
  6. Single Leg V-Up · right, then left
  7. Reverse Plank March
  8. Swimmers
  9. Superman + Push Up
  10. Bird Dogs
  11. Reverse Lunge to Front Kick · right, then left
  12. Standing Cross Crunches
  13. 3 Squats + Jump
  14. Lateral Squat Walk
  15. Leg Switches
  16. Double Leg Raise + Toe Touch
  17. Heel Taps
  18. Narrow Push Ups
  19. Step Back Knee Drive · right, then left
  20. In & Out Squats
  21. Squat to Curtsy Lunge · right, then left
  22. Prisoner Squat + Alternating Knee to Elbow
  23. Spot Sprints
  24. Squat Hops

Finisher · 30s each, no rest

  1. Mountain Climbers
  2. Half Burpees
  3. Chest to Floor Burpees

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