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Full Body Workout: No Jumping, No Equipment

Jump to · 6 chapters

  1. 0:00 Start here
  2. 0:43 Standing block, round 1
  3. 4:18 Standing block, round 2
  4. 7:58 30 second break
  5. 8:18 Ground block, round 1
  6. 11:53 Ground block, round 2

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

23K views on YouTube · Dan the HIIT Man · October 2026

Standing moves, then ground moves, each block twice through at a steady pace with no jumping.

  • 16 min
  • No equipment
  • Beginner-Intermediate, Intermediate
  • 8 moves

The workout

Standing · 40s work · 15s rest

2 rounds

  1. Side Squat Ground Tap to Reach
  2. Reverse Lunge to Front Kick
  3. Standing Cross Crunch to Toe Touch
  4. Squat to Curtsy Lunge

Ground · 40s work · 15s rest

2 rounds

  1. Glute Bridge March
  2. Push Up Climbers
  3. Bicycle Crunch Toe Taps
  4. Commando to Shoulder Taps

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