Fat Burn & Shred: Full Body No Equipment HIIT
Bodyweight moves with no repeats for cardio and core, then a Tabata-style finisher.
- 38 min
- No equipment
- Intermediate, Advanced
- 44 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.
120K views on YouTube · Dan the HIIT Man · September 2025
The workout
Warm up · 30s each
- Jumping Jacks
- Plank Toe Touches
- Jog in Place
- Good Mornings
- Inchworm Walkout to Push Up
- Lateral Squat Step + Reach
No-repeat HIIT · 30s work · 15s rest
- Squat to Calf Raise
- Push Up to Shoulder Tap
- Curtsy to Side Lunge · right, then left
- Mountain Climbers
- Bicycle Crunches
- In & Out Squats
- Plank Jacks
- Step Back Lunge to Knee Drive · right, then left
- Plank T-Rotation
- Russian Twists
- Split Squat · right, then left
- Lateral Shuffle + Ground TapStay low and tap the floor at the end of each shuffle.
- Sprinter Sit Ups
- Triceps Push Up
- Side Plank Knee Drive · right, then left
- 1½ Squats
- High Knees
- Wall Sit Hold
- Flutter Kicks
- Commandos
- Speed Skaters
- Pop Squats
- Prayer Crunches
- Glute Bridge March
- Plank Hip Dips
- Lunge to Kick · right, then left
- Extend to Tuck
- Bear Crawl Forward + BackKnees hover just off the floor.
- Squat to Crossbody Punches
- Fast Feet + Drop
Finisher · 20s work · 10s rest
- Jump Squats
- Plank Reaches
- Lunge Switches
- Leg Raises
- Wide Push Ups
- Fast Cross Mountain Climbers
- Lateral High Knees
- Half Burpees
Cool down · 6 stretches · 30s each
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