TIFFxDAN
Start free trial

Full Body Workout: No Equipment & No Repeat

Jump to

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

337K views on YouTube · Dan the HIIT Man · January 2026

Bodyweight moves, each one done once, finished with air squats and bicycle crunches.

  • 31 min
  • No equipment
  • 28 moves

The workout

Workout · 45s work · 15s rest

  1. Reverse Lunge + Reach
  2. Ghost Rope
  3. Step Out Squats
  4. Push Up T-Rotation
  5. Glute Bridge
  6. Pike Shoulder Taps
  7. Runner Step Back + Knee Drive · right, then left
  8. Squat Walks
  9. 1½ Squats
  10. Side to Side Push Ups
  11. Reverse Snow Angels
  12. Plank Knee Rotations
  13. Reverse Plank Knee Drive
  14. Commandos
  15. Overhead Prayer Crunch
  16. Heel Touches
  17. 3 Push Ups + 3 Mountain Climbers
  18. 3x In & Out Squats
  19. Leg Extended Oblique Crunch · right, then left
  20. Reverse Crunch
  21. High Knees
  22. Jumping Jacks
  23. Butt Kicks
  24. Burpees
  25. Criss Cross Oblique Crunch
  26. Mountain Climbers

Finisher · 45s each, no rest

  1. Air Squats
  2. Bicycle Crunches

More like this

36 min

Intense HIIT Workout: No Equipment, No Repeats

6 min

5 Minute Warm Up: Full Body

36 min

Hardcore HIIT: Full Body, No Equipment

21 min

Full Body Home Workout: No Equipment, No Repeats

31 min

Full Body Workout: Cardio HIIT, No Equipment, No Repeat

21 min

Full Body HIIT Workout At Home: No Repeats, No Equipment

31 min

Total Body HIIT Cardio Workout + Abs

30 min

Fat Burning HIIT Workout: No Repeats

Full body, no equipmentNo repeat workouts30 minute workouts