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HIIT Workout: No Equipment

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 · July 2023

Bodyweight moves, 30 seconds each, then a finisher.

  • 21 min
  • No equipment
  • 19 moves

The workout

Workout · 30s work · 15s rest

  1. Squat Twist
  2. Rear Lunge Knee Drive · right, then left
  3. 3x Calf Hops + Squat
  4. Switch Lunges
  5. Shoulder Taps
  6. Plank T-Rotations
  7. Commandos
  8. Blast Off Push Ups
  9. Switch Climbers
  10. High Knees
  11. Sprawls
  12. Power Jacks
  13. Spot Sprint
  14. Switch Lunges
  15. Sitting Cross Punches
  16. Cross Crunch + Toe Touch · right, then left
  17. Bicycle Crunches
  18. Switch Climbers

Finisher · 30s each, no rest

  1. Plank Hops
  2. Push Ups
  3. Push Up Burpees

Cool down · 12 stretches · 20s each

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