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Full Body Burn + Abs: No Equipment

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

55K views on YouTube · Dan the HIIT Man · June 2026

20 full body moves, then 8 for abs. No equipment, no repeats, no jumping.

  • 24 min
  • No equipment
  • Beginner-Intermediate, Intermediate
  • 31 moves

The workout

Full body · 30s work · 15s rest

  1. Squat Step Out Jacks
  2. Side Lunge to Twist Crunch · right, then left
  3. Skate & Reach
  4. Squat to Heel Tap
  5. Push Up T-Rotations
  6. Plank to Bear Plank
  7. Commando Climbers
  8. X Crunches
  9. Seated Twists
  10. Squat to Cross Crunch
  11. Reverse Lunge to Knee Drive
  12. Sumo Squat to Calf Raise
  13. Squat Walk
  14. Butt Kicks
  15. Squat to Cross Punch
  16. Step Back to Knee Drive · right, then left
  17. Pop Squats
  18. 3 Push Ups + 3 Mountain Climbers

Abs · 30s work · 10s rest

  1. Leg Raises
  2. Dead Bugs
  3. Leg Extended Cross Crunch · right, then left
  4. L-Sit Toe Touches
  5. Tabletop Crunches
  6. Flutter Kicks
  7. Plank Knee Tucks

Cool down · 9 stretches · 15s each

  1. Forward Fold
  2. Kneeling Quad Stretch · right, then left
  3. Figure Four Stretch · right, then left
  4. Child's Pose
  5. Cross Body Shoulder Stretch · right, then left
  6. Overhead Stretch

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