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HIIT Cardio At Home Workout: No Equipment, No Repeats

Jump to · 31 chapters

  1. 0:00 Intro
  2. 0:20 High Knees
  3. 1:00 Mountain Climbers x10 Burpees
  4. 1:40 Squat Twist
  5. 2:20 Rear Lunge to Knee Drive R
  6. 3:00 Rear Lunge to Knee Drive L
  7. 3:40 Power Jacks
  8. 4:20 3X Push Up + 3X Plank Jacks
  9. 5:00 Plank Alt Toe Touch
  10. 5:40 Plank to Bear Plank
  11. 6:20 Shoulder Taps
  12. 7:00 Alternating Leg Lowers
  13. 7:40 Bicycle Crunches
  14. 8:20 Flutter Kicks
  15. 9:00 Russian Twists
  16. 9:40 Crunch Kicks
  17. 10:20 Prisoner Squat to Scissors
  18. 11:00 Squat to Curtsy Lunge R
  19. 11:40 Squat to Curtsy Lunge L
  20. 12:20 Squat Pulse
  21. 13:00 Standing Cross Crunch to Cross Toe Touch R
  22. 13:40 Standing Cross Crunch to Cross Toe Touch L
  23. 14:20 Cross Punches
  24. 15:00 2x Squat + Jump
  25. 15:40 Speed Skaters
  26. 16:20 Spot Sprint
  27. 17:00 Plank to Knee Tuck
  28. 17:40 Cross Mountain Climbers
  29. 18:20 Half Burpees
  30. 19:00 Commandos
  31. 19:40 Chest to Floor Burpees

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

300K views on YouTube · TIFF x DAN · August 2021

Full body cardio intervals with no repeated moves, then a cool down.

  • 25 min
  • No equipment
  • Intermediate
  • 27 moves

The workout

Workout · 30s work · 10s rest

  1. High Knees
  2. Mountain Climbers · 10 Burpees
  3. Squat Twist
  4. Rear Lunge to Knee Drive · right, then left
  5. Power Jacks
  6. 3x Push Up + 3x Plank Jacks
  7. Plank Alt Toe Touch
  8. Plank to Bear Plank
  9. Shoulder Taps
  10. Alternating Leg Lowers
  11. Bicycle Crunches
  12. Flutter Kicks
  13. Russian Twists
  14. Crunch Kicks
  15. Prisoner Squat to Scissors
  16. Squat to Curtsy Lunge · right, then left
  17. Squat Pulse
  18. Standing Cross Crunch to Cross Toe Touch · right, then left
  19. Cross Punches
  20. 2x Squat + Jump
  21. Speed Skaters
  22. Spot Sprint
  23. Plank to Knee Tuck
  24. Cross Mountain Climbers
  25. Half Burpees
  26. Commandos
  27. Chest to Floor Burpees

Cool down · 12 stretches · 20s each

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