TIFFxDAN
Sign inFree trial

Sweaty Full Body HIIT + Abs: No Repeats

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

46K views on YouTube · Dan the HIIT Man · July 2026

Seven waves of bodyweight moves, then abs moves and a stretch.

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

The workout

Warm up · 30s each

  1. Calf Hops
  2. Trunk Twist
  3. Arm Swings
  4. Reverse Lunge + Reach
  5. Cossack Squat
  6. Pike Calf Stretch

Wave 1 · 30s each, no rest

  1. High Knees / High Knee March
  2. Squat Twist / Squat to Twist Crunch
  3. Reverse Lunges · alternating
  4. Push Ups
  5. Mountain Climbers

Wave 2 · 30s each, no rest

  1. Skaters
  2. Lateral Lunge to Knee Drive · right, then left
  3. Push Up T-Rotation / Plank T-Rotation
  4. Cross Mountain Climbers

Wave 3 · 30s each, no rest

  1. Butt Kicks
  2. Squat Jacks / Squat Step Out Jacks
  3. Sprinter Lunges
  4. Commandos
  5. Bear Plank Shoulder Taps

Wave 4 · 30s each, no rest

  1. Pop Squats
  2. Sprint in Place
  3. Plyo Lunges / Step Back LungesStay low.
  4. Climber Push Ups
  5. Swimmers

Wave 5 · 30s each, no rest

  1. Squat Pulses
  2. In & Out Quick Feet
  3. Split Squat Pulses · switch halfway
  4. Push Up Shoulder Taps
  5. Sprawls

Wave 6 · 30s each, no rest

  1. Heismans
  2. Jump Squats / Squat to Calf Raise
  3. Forward Lunges · alternating
  4. Wide Push Ups
  5. Plank Step Outs

Wave 7 · 30s each, no rest

  1. Lateral Bounds
  2. Curtsy to Side Lunge · right, then left
  3. Spider Climbers
  4. Burpees / No Jump Burpees

Abs · 30s work · 10s rest

  1. Dead Bugs
  2. Flutter Kicks
  3. Leg Raises
  4. Bicycle Crunches
  5. Russian Twists
  6. Plank Hip Dips
  7. Single Leg Lowers
  8. Reverse Crunch
  9. Scissor Crossovers
  10. Bird Dog Crunch · right, then left
  11. Plank Saw
  12. L-Sit Toe Touches
  13. Sprinter Sit Ups
  14. Straight Leg Sit Ups

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 workoutsBeginner workoutsCouples workouts