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Full Body Cardio HIIT + Abs: No Equipment

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

371K views on YouTube · TIFF x DAN · February 2022

Full body cardio HIIT with core work built in, finished with a burnout and a cool down.

  • 31 min
  • No equipment
  • Intermediate, Advanced
  • 28 moves

The workout

Cardio HIIT + abs · 30s work · 15s rest

  1. Pop Squats
  2. Cross Punches
  3. Step Back Knee Drive · right, then left
  4. Rear Lunge to Front Kick · right, then left
  5. Side Lunge + Hop · right, then left
  6. Half Burpees
  7. Push Ups
  8. Alternating Leg Extensions
  9. Cross Mountain Climbers
  10. Plank Jacks
  11. Commandos
  12. Shoulder Taps
  13. Chest to Floor Burpees
  14. Squat + Twist Crunch · right, then left
  15. 3x Squat + Hop
  16. Skaters
  17. Jump Switch Lunges
  18. Squat + Rear Lunge · right, then left
  19. Butt Kicks
  20. Sumo Squat Pulses
  21. Cossack Squats
  22. Plank Spider Crunches
  23. Leg Switches
  24. Bicycle Crunches
  25. Mountain Climbers
  26. Reverse Plank Knee Drives
  27. Spot Sprint

Finisher · 30s each, no rest

  1. Air Squats
  2. Push Ups
  3. Cross Mountain Climbers
  4. Half Burpees

Cool down · 12 stretches · 20s each

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