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.
56K 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
- Ghost Rope
- Arm Swings
- Squat to Front Kick
- Reverse Lunge + Reach
- Inchworm Walkout
- Pike Calf Stretch
Full body HIIT · 40s work · 20s rest
- High Knees / High Knee March
- Squat to Cross Crunch
- Plank Jacks / Plank Step Outs
- Bicycle Crunches
- Mountain Climbers
- Skaters
- Plyo Lunges / Reverse Lunges
- Shoulder Taps
- Reverse Crunches
- Push Up to Row
- Half Burpees / Sprawls
- Lateral Squat
- Superman Pulldown
- Starfish Crunches / X Crunches
- Spider Climbers
- Butt Kicks
- Sumo Squat to Calf Raise
- Bear Plank Shoulder Taps
- Flutter Kicks
- Plank T-Rotations
- Sprinter Lunge to Knee Drive, right
- Sprinter Lunge to Knee Drive, left
- Commandos
- Leg Raise to Toe Touch
- Plank Hip Dips
- In & Out Quick Steps
- Pop Squats
- Push Ups
- Sprinter Sit Ups
- Plank Saw
Finisher · 90s AMRAP
- Mountain Climbers · 30 reps
- Air Squats · 20 reps
- Push Ups · 10 reps
- Burpees · AMRAP
Cool down · 6 stretches · 30s each
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