Cardio HIIT Endurance Workout: No Equipment
Bodyweight cardio moves at 30 seconds each with 10 seconds rest, then a finisher.
- 37 min
- No equipment
- Intermediate, Advanced
- 43 moves
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
550K views on YouTube · TIFF x DAN · January 2022
The workout
Workout · 30s work · 10s rest
- High Knee Pauses
- Plank Jack + Jumping Jack
- Mountain Climbers
- Commandos to Bear Plank
- Plank to Tuck ×2 + Squat Jump
- Pop Squats
- Curtsy Lunge + Pulse · right, then left
- Half Burpees
- Lateral Hops
- Cross Punch Jacks
- Cross High Knees
- Squat to Star Jumps
- Plank Jacks
- Push Up + Alternating Cross Knee Tap
- Shoulder Taps
- Kneel to Stand Up + Knee Drive · right, then left
- Burpee Jacks
- Squat + Alternating Front Punch
- Static Lunge ×3 + Hop · right, then left
- Step Back Knee Drive · right, then left
- Skaters
- Squat Twist
- Walkout Push Ups
- Standing Cross Knee + Toe Touch
- Burpee Push Up
- Power Jack + Jumping Jack
- Mountain Climbers: In, Center, Out · right, then left
- Leg Switches
- Bicycle Crunches
- Sit Up Punches
- Flutter Kicks
- Butterfly Crunches
- Plank to Bear Plank
- Burpee Tucks
- Standing Knee + Ankle Tap Alternating
- Switch Lunges + Squat Jump
- Spot Sprint
- In & Out Squats
- Rear Lunge + Knee Drive
- Chest to Floor Burpees
Finisher · 30s each, no rest
- Push Ups
- Spider Climbers
- Chest to Floor Burpee Jacks
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