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Killer HIIT Full Body Workout: No Equipment

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

198K views on YouTube · Dan the HIIT Man · February 2026

Bodyweight moves, 40 seconds each, for your legs, core and upper body. No equipment needed.

  • 20 min
  • No equipment
  • 20 moves

The workout

Workout · 40s work · 20s rest

  1. Lateral Jacks
  2. Prisoner Squat to Heel Tap
  3. Alt Side Step Knee Drive
  4. Drop Squat Jacks
  5. Mountain Climbers
  6. Bear Plank Shoulder Taps
  7. High Knees
  8. Squat Reach to Alt Knee Drive
  9. Commando Push Ups
  10. Reverse Lunges · stay low
  11. Pop Squats
  12. Plank Jacks
  13. Sitting Cross Punches
  14. Heismans
  15. Push Up Toe Touches
  16. 3x Squat Jumps
  17. Bicycle Crunches
  18. Scissor Kick Crunches
  19. Squat to Cross Punch
  20. Push Up Climber Burpees

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