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Hardcore HIIT III: No Equipment

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

349K views on YouTube · TIFF x DAN · September 2021

Full body HIIT, no equipment. Burpees every five moves, then a finisher and cool down.

  • 33 min
  • No equipment
  • Intermediate, Advanced
  • 22 moves

The workout

Workout · 40s work · 20s rest

  1. Squat Twist
  2. Plank Jack Commandos
  3. Blast Off Push Ups
  4. Squat + Squat Pulse
  5. Chest to Floor Burpees
  6. Around the World Lunges · right, then left
  7. Push Up T-Rotations
  8. Plank Alt Toe Taps
  9. Chest to Floor Burpees
  10. Bicycle Crunches
  11. Prisoner Squat + Front Kick · right, then left
  12. Mountain Climbers
  13. Chest to Floor Burpees
  14. Butt Kicks
  15. Step Back Knee Drive · right, then left
  16. Hand Release Push Ups
  17. High Knees
  18. Chest to Floor Burpees
  19. Squat + Cross Punch
  20. Alternating Staggered Push Ups
  21. Shoulder + Elbow Taps
  22. Skaters
  23. Chest to Floor Burpees

Finisher · 30s each, no rest

  1. In + Out Squats
  2. Plank Tucks
  3. Single Push Up · 15s down, 15s upLower slowly for 15 seconds, then press up slowly for 15.

Cool down · 14 stretches · 20s each

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