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Full Body Cardio HIIT Workout: No Equipment

Jump to · 25 chapters

  1. 0:00 Intro
  2. 0:24 Jumping Jacks
  3. 1:14 Reverse Lunge Front Kick R
  4. 2:04 Reverse Lunge Front Kick L
  5. 2:54 Mountain Climbers
  6. 3:44 Commandos
  7. 4:34 Bear Plank to Push Up
  8. 5:24 Overhead Squat Reach
  9. 6:14 Split Squat Pulses R
  10. 7:04 Split Squat Pulses L
  11. 7:54 Half Burpee Jacks
  12. 8:44 Butt Kicks
  13. 9:34 Plank Jack + Shoulder Taps
  14. 10:24 Plank Toe Taps
  15. 11:14 Spider Crunches
  16. 12:04 High Knees
  17. 12:54 Squat Heel Taps
  18. 13:44 Cossack Squat
  19. 14:34 Skaters
  20. 15:24 Cross Mountain Climbers
  21. 16:14 Push Up Plank Reaches
  22. 17:04 Plank Knee Drive R
  23. 17:54 Plank Knee Drive L
  24. 18:44 Switch Lunges
  25. 19:34 Burpees

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

277K views on YouTube · TIFF x DAN · January 2024

Twenty-one bodyweight cardio moves, 30 seconds each with 20 seconds to rest.

  • 20 min
  • No equipment
  • 21 moves

The workout

Workout · 30s work · 20s rest

  1. Jumping Jacks
  2. Reverse Lunge Front Kick · right, then left
  3. Mountain Climbers
  4. Commandos
  5. Bear Plank to Push Up
  6. Overhead Squat Reach
  7. Split Squat Pulses · right, then left
  8. Half Burpee Jacks
  9. Butt Kicks
  10. Plank Jack Shoulder Taps
  11. Plank Toe Taps
  12. Spider Climbers
  13. High Knees
  14. Squat Heel Taps
  15. Cossack Squat
  16. Skaters
  17. Cross Mountain Climbers
  18. Push Up Plank Reaches
  19. High Plank Knee Drive · right, then left
  20. Squat + Switch Lunges
  21. Chest to Floor Burpees

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