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Hardcore HIIT IV Total Body Home Workout: 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.

328K views on YouTube · TIFF x DAN · December 2021

Total body HIIT with push ups, lunges, jumps and core work, finished with burpees. No equipment.

  • 37 min
  • No equipment
  • Intermediate, Advanced
  • 23 moves

The workout

HIIT · 40s work · 20s rest

  1. T-Rotation Push Ups
  2. Cross Mountain Climbers
  3. Lunge, Squat, Lunge Jumps
  4. High Knees
  5. 10x Plank Jacks + 10x Mountain Climbers
  6. Lunge to Squat · right, then leftStay low.
  7. ½ Burpees
  8. Commandos
  9. 10x Plank Jacks + 10x Mountain Climbers
  10. Lateral Lunge to Knee Drive · right, then left
  11. In & Out Squat Jumps
  12. Fast Push Ups
  13. 10x Plank Jacks + 10x Mountain Climbers
  14. Plank to Alt Toe Touch
  15. Flutters
  16. Lunge to Knee Drive · right, then left
  17. 10x Plank Jacks + 10x Mountain Climbers
  18. Bicycle Crunches
  19. Side Plank Dips · right, then left
  20. 3-Way Crunches · left, center, right
  21. 10x Plank Jacks + 10x Mountain Climbers
  22. Narrow to Wide Push Ups
  23. Front to Back Squat Hops
  24. Cross Punches
  25. Squat Tuck Jumps
  26. 10x Plank Jacks + 10x Mountain Climbers

Finisher · 30s each, no rest

  1. Superman Hold
  2. ½ Burpees
  3. Chest to Floor Burpees

Cool down · 12 stretches · 20s each

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