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Intense Bodyweight HIIT 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.

418K views on YouTube · TIFF x DAN · August 2022

Full body bodyweight cardio with burpees, lunges, planks and core work, then a finisher.

  • 32 min
  • No equipment
  • Intermediate, Advanced
  • 26 moves

The workout

Full body · 35s work · 15s rest

  1. High Knees
  2. Pop Squats
  3. Split Squat · right, then left
  4. Chest to Floor Burpees
  5. Pike Push Ups
  6. Shoulder Taps
  7. Commandos
  8. Plank Toe Touches
  9. Mountain Climbers
  10. Rear Lunge to Knee Drive · right, then left
  11. Spot Sprint
  12. Plank to Bear Plank
  13. Chest to Floor Burpees
  14. Bicycle Extensions
  15. Reverse Crunch + Hip Lift
  16. Sitting Cross Punches
  17. Double Leg Raises
  18. Mountain Climbers
  19. Skaters
  20. Push Ups
  21. Plank T-Rotations
  22. Power Jacks
  23. Chest to Floor Burpees
  24. Squat to Curtsy Lunge · right, then left
  25. Flutter Kicks
  26. Cross Punches
  27. Mountain Climbers

Finisher · 30s each, no rest

  1. Butt Kickers
  2. Spider Crunches
  3. Cross Mountain Climbers
  4. Chest to Floor Burpees

Cool down · 7 stretches · 20s each

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