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Intense HIIT Cardio Workout: No Equipment

Bodyweight moves, 45 seconds each, with no rest between them.

  • 31 min
  • No equipment
  • Intermediate
  • 37 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.

626K views on YouTube · TIFF x DAN · March 2021

The workout

Workout · 45s each, no rest

  1. Jump Rope
  2. Butt Kicks
  3. Walk Out to Push Up
  4. Air Squats
  5. Reverse Lunge to Knee Drive · right, then left
  6. Plank to Alternating Foot Tap
  7. Blast Off Push Ups
  8. Mountain Climbers
  9. Up Downs
  10. Bicycle Crunches
  11. Starfish Crunches
  12. Reverse Plank + Alternating Knee Drives
  13. Lateral Lunge to Knee Drive · right, then left
  14. Jumping Jacks
  15. Alternating Standing Kicks
  16. 3 Squats + Jump
  17. Elbow Plank T-Rotations
  18. Plank Jacks
  19. Half Burpee Push Up
  20. Full Sit Ups
  21. Flutter Kicks
  22. Extension to Tuck
  23. Kneel to Squat
  24. Front to Back Lunge · right, then left
  25. Cross Mountain Climbers
  26. Heel Taps
  27. Reverse Crunches
  28. Swimmers
  29. Superman + Push Up
  30. Bird Dogs
  31. Shoulder Taps
  32. Pivot Punches
  33. Skater Lunges
  34. Standing Cross Crunches · elbow to knee
  35. Lunge, Squat, Lunge
  36. Burpees
  37. Spot Sprint

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