TIFFxDAN
Sign inFree trial

HIIT Cardio Complex Workout: No Equipment

Jump to · 44 chapters

  1. 0:30 Air Squats
  2. 1:00 Mountain Climbers
  3. 2:00 Lunge + Lunge + Squat + Jump
  4. 2:30 Shoulder Taps
  5. 3:30 Side to Side Punches
  6. 4:00 Squat + Kick Alternating Sides
  7. 5:00 Knee Drive Right Side
  8. 5:30 Side Lunge + Jump Right Side
  9. 6:30 Knee Drive Left Side
  10. 7:00 Side Lunge + Jump Left Side
  11. 8:00 Air Squats
  12. 8:30 Mountain Climbers
  13. 9:30 Lunge + Lunge + Squat + Jump
  14. 10:00 Shoulder Taps
  15. 11:00 Side to Side Punches
  16. 11:30 Squat + Kick Alternating Sides
  17. 12:30 Knee Drive Right Side
  18. 13:00 Side Lunge + Jump Right Side
  19. 14:00 Knee Drive Left Side
  20. 14:30 Side Lunge + Jump Left Side
  21. 15:30 Narrow Push Ups
  22. 16:00 Swimmers
  23. 17:00 Commandos
  24. 17:30 Spider Plank
  25. 18:30 Side to Side High Knees
  26. 19:00 Power Jacks
  27. 20:00 Plank to Squat
  28. 20:30 Wide Push Ups
  29. 21:30 Flutter Kicks
  30. 22:00 Push Up Burpees
  31. 23:00 Narrow Push Ups
  32. 23:30 Swimmers
  33. 24:30 Commandos
  34. 25:00 Spider Plank
  35. 26:00 Side to Side High Knees
  36. 26:30 Power Jacks
  37. 27:30 Plank to Squat
  38. 28:00 Wide Push Ups
  39. 29:00 Flutter Kicks
  40. 29:30 Push Up Burpees
  41. 30:30 Squat Pulses
  42. 31:00 Plank Jacks
  43. 31:30 Diamond Push Up Burpees
  44. 32:20 Cool Down / Stretch 20 Seconds Each

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

276K views on YouTube · TIFF x DAN · July 2021

Bodyweight cardio complexes that build from lunges and punches to push ups, planks and squats.

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

The workout

Complex 1 · 30s each, no rest

  1. Lunge Lunge Squat + Jump
  2. Side-to-Side Punches
  3. Knee Drive · right, then left

Complex 2 · 30s each, no rest

  1. Air Squat
  2. Lunge Lunge Squat + Jump
  3. Side-to-Side Punches
  4. Knee Drive · right, then left
  5. Narrow Push Ups

Complex 3 · 25s each, no rest

  1. Spider Plank

Complex 4 · 30s each, no rest

  1. Flutter Kicks
  2. Narrow Push Ups
  3. Commandos
  4. Side-to-Side High Knees
  5. Flutter Kicks

Finisher · 30s each, no rest

  1. Squat

Cool down · 3 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

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

32 min

Extreme Full Body HIIT Bodyweight Workout at Home + Cool Down

HIIT with no equipmentFull body, no equipment