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High Intensity Workout: No Repeats

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

384K views on YouTube · TIFF x DAN · March 2024

Bodyweight moves, 40 seconds each, then a squat, push up and burpee finisher.

  • 41 min
  • No equipment
  • 39 moves

The workout

Warm up · 30s each

  1. Run in Place
  2. Jumping Jacks
  3. Squat + Heel Taps
  4. Cossack Squats
  5. Lateral Squat Walk
  6. Inchworm Push Ups
  7. Plank to Bear Plank
  8. Butt Kicks

Workout · 40s work · 20s rest

  1. Prisoner Squats
  2. Lateral Squats
  3. High Knees
  4. Forward Lunges
  5. Half Burpees
  6. Push Up Toe Taps
  7. Commandos
  8. Jumping Jacks
  9. Front to Back Lunges · right, then left
  10. Lateral Ghost Rope
  11. Squat Jacks
  12. Reverse Lunges
  13. Shoulder + Knee Taps
  14. Plank Jacks
  15. Bicycle Crunches
  16. Flutter Kicks to Leg Lowers
  17. Crunch Kicks
  18. Blast Off Push Ups
  19. Hamstring Marches
  20. 1-½ In + Out Squats
  21. Lateral High Knees
  22. Switch Lunges
  23. Tabletop Crunches
  24. Single Leg Extensions
  25. Skaters
  26. Calf Raises
  27. Push Up Pulses
  28. Squat + Cross Punch
  29. 6x Mountain Climber Burpees

Finisher · 30s each, no rest

  1. Air Squats
  2. Spider Push Ups
  3. Burpees

Cool down · 12 stretches · 20s each

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