TIFFxDAN
Sign inFree trial

Full Body Cardio Sculpt: No Equipment

Jump to

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

131 views on YouTube · Dan the HIIT Man · October 2026

A bodyweight cardio and sculpt workout that mixes squats, lunges, planks and jumps, with lower-impact options.

  • 39 min
  • No equipment
  • Beginner-Intermediate, Intermediate
  • 48 moves
  • Easier version shown

The workout

Warm up · 30s each, no rest

  1. Squat + Reach
  2. Ghost Rope
  3. Reverse Lunge + Rotation
  4. Push Up to Reach
  5. Bear Plank Shoulder Taps
  6. Pike Calf Stretch

Main workout · 30s work · 15s rest

  1. Prisoner Squat
  2. Butt Kicks
  3. Curtsy Lunge
  4. Push Up to Shoulder Taps / Shoulder Taps
  5. Plank Knee Tucks
  6. In & Out Squats / Step Out Squats
  7. High Knees / High Knee March
  8. Reverse Lunge
  9. Commandos
  10. Bicycle Crunches
  11. Sumo Squat Pulses
  12. Speed Skaters
  13. Squat to Lateral Lunge
  14. Push Up to Toe Touch / Plank Toe Touch
  15. Sprinter Sit Ups
  16. Pop Squats
  17. Power Jacks / Step Out Jacks
  18. Sprinter Lunge
  19. Mountain Climbers
  20. Plank Jacks / Plank Step outs
  21. Toe Grab Squats
  22. Heismans
  23. Squat Walk + Jump / Squat Walk
  24. Blast Off Push Ups / Cobra Push Ups
  25. Crunch Kicks
  26. Jump Squat / Squat to Calf Raise
  27. Cross Punches
  28. Forward Lunge
  29. Push Up to Plank Row / Plank Row
  30. Starfish Crunches
  31. Squat to Cross Crunch
  32. Step Back Knee Drive · right, then left
  33. Spider Push Ups / Spider Climbers
  34. Plank T-Rotations
  35. Squat Jacks / Squat Step Out Jacks
  36. Sprint in Place
  37. 3x Lunge Pulse + Switch
  38. Hindu Push Ups / Cobra Push Ups
  39. Hollow Hold

Finisher · 30s each, no rest

  1. Air Squat
  2. Cross Mountain Climbers
  3. Burpees / No Jump Burpees

Cool down · 6 stretches · 30s each

More like this

21 min

Full Body Home Workout: No Equipment, No Repeats

21 min

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

39 min

Full Body Fat Burn: No Equipment HIIT Workout

24 min

Full Body Burn + Abs: No Equipment

39 min

Sweaty Full Body HIIT + Abs: No Repeats

46 min

Full Body Inferno HIIT Workout: No Equipment

37 min

No Equipment Full Body HIIT

27 min

Low Impact HIIT Full Body Workout: No Jumping

HIIT with no equipmentFull body, no equipmentBeginner workoutsCouples workouts