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Fat Burn & Shred: Full Body No Equipment HIIT

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

123K views on YouTube · Dan the HIIT Man · September 2025

Bodyweight moves with no repeats for cardio and core, then a Tabata-style finisher.

  • 38 min
  • No equipment
  • Intermediate, Advanced
  • 44 moves

The workout

Warm up · 30s each

  1. Jumping Jacks
  2. Plank Toe Touches
  3. Jog in Place
  4. Good Mornings
  5. Inchworm Walkout to Push Up
  6. Lateral Squat Step + Reach

No-repeat HIIT · 30s work · 15s rest

  1. Squat to Calf Raise
  2. Push Up to Shoulder Tap
  3. Curtsy to Side Lunge · right, then left
  4. Mountain Climbers
  5. Bicycle Crunches
  6. In & Out Squats
  7. Plank Jacks
  8. Step Back Lunge to Knee Drive · right, then left
  9. Plank T-Rotation
  10. Russian Twists
  11. Split Squat · right, then left
  12. Lateral Shuffle + Ground TapStay low and tap the floor at the end of each shuffle.
  13. Sprinter Sit Ups
  14. Triceps Push Up
  15. Side Plank Knee Drive · right, then left
  16. 1½ Squats
  17. High Knees
  18. Wall Sit Hold
  19. Flutter Kicks
  20. Commandos
  21. Speed Skaters
  22. Pop Squats
  23. Prayer Crunches
  24. Glute Bridge March
  25. Plank Hip Dips
  26. Lunge to Kick · right, then left
  27. Extend to Tuck
  28. Bear Crawl Forward + BackKnees hover just off the floor.
  29. Squat to Crossbody Punches
  30. Fast Feet + Drop

Finisher · 20s work · 10s rest

  1. Jump Squats
  2. Plank Reaches
  3. Lunge Switches
  4. Leg Raises
  5. Wide Push Ups
  6. Fast Cross Mountain Climbers
  7. Lateral High Knees
  8. Half Burpees

Cool down · 6 stretches · 30s each

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