TIFFxDAN
Sign inFree trial

Full Body HIIT

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

66K views on YouTube · Dan the HIIT Man · July 2026

Cardio, strength and core with no equipment and no repeats, finished with a 90-second AMRAP.

  • 23 min
  • No equipment
  • Intermediate
  • 21 moves

The workout

HIIT · 40s work · 20s rest

  1. Power Jacks
  2. Sprinter Lunge to Knee Drive · right, then left
  3. Hindu Push Ups
  4. Sprinter Sit Ups
  5. Superman Pulldowns
  6. High Knees
  7. Plyo Lunges
  8. Heismans
  9. Frog Pumps
  10. Mountain Climbers
  11. Bicycle Crunches
  12. Lateral Bounds
  13. Sumo Squat to Calf Raise
  14. Squat Pulses
  15. Shoulder Taps
  16. Bear Plank Knee Taps
  17. Leg Raise Partials

Finisher · 90s AMRAP, repeat in order

  1. Push Ups · 6 reps
  2. Jump Squats · 5 reps
  3. Plank Jacks · 4 reps
  4. Burpees · 3 reps

Cool down · 6 stretches · 30s each

More like this

36 min

Intense HIIT Workout: No Equipment, No Repeats

36 min

Hardcore HIIT: Full Body, No Equipment

21 min

Full Body Home Workout: No Equipment, No Repeats

31 min

Full Body Workout: Cardio HIIT, No Equipment, No Repeat

21 min

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

31 min

Total Body HIIT Cardio Workout + Abs

30 min

Fat Burning HIIT Workout: No Repeats

41 min

Fat Burning Workout: Full Body HIIT Cardio

HIIT with no equipmentFull body, no equipmentNo repeat workouts20 minute workouts