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Full Body Fat Burn: No Equipment HIIT Workout

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

60K views on YouTube · Dan the HIIT Man · August 2026

Bodyweight moves at 40/20, with a warm up, a burpee finisher and a cool down.

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

The workout

Warm up · 30s each

  1. Ghost Rope
  2. Arm Swings
  3. Squat to Front Kick
  4. Reverse Lunge + Reach
  5. Inchworm Walkout
  6. Pike Calf Stretch

Full body HIIT · 40s work · 20s rest

  1. High Knees / High Knee March
  2. Squat to Cross Crunch
  3. Plank Jacks / Plank Step Outs
  4. Bicycle Crunches
  5. Mountain Climbers
  6. Skaters
  7. Plyo Lunges / Reverse Lunges
  8. Shoulder Taps
  9. Reverse Crunches
  10. Push Up to Row
  11. Half Burpees / Sprawls
  12. Lateral Squat
  13. Superman Pulldown
  14. Starfish Crunches / X Crunches
  15. Spider Climbers
  16. Butt Kicks
  17. Sumo Squat to Calf Raise
  18. Bear Plank Shoulder Taps
  19. Flutter Kicks
  20. Plank T-Rotations
  21. Sprinter Lunge to Knee Drive, right
  22. Sprinter Lunge to Knee Drive, left
  23. Commandos
  24. Leg Raise to Toe Touch
  25. Plank Hip Dips
  26. In & Out Quick Steps
  27. Pop Squats
  28. Push Ups
  29. Sprinter Sit Ups
  30. Plank Saw

Finisher · 90s AMRAP

  1. Mountain Climbers · 30 reps
  2. Air Squats · 20 reps
  3. Push Ups · 10 reps
  4. Burpees · AMRAP

Cool down · 6 stretches · 30s each

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