Upper Body: No Equipment
Fifteen push-up variations, 20 seconds each, finishing with one slow rep.
- 12 min
- No equipment
- 14 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.
119K views on YouTube · Dan the HIIT Man · January 2026
The workout
Workout · 20s work · 20s rest
- Standard Push Ups
- Wide Push Ups
- Narrow Push Ups
- Elevated Push Ups
- Staggered Push Ups
- Decline Push Ups
- Offset Push Up · right side
- Push Up Shoulder Taps
- Offset Push Up · left side
- Archer Push Ups
- Reverse Grip Push Ups
- Skull Crusher Push Ups
- Push Up Hold · low position
- Diamond Push Ups
- 1 Push Up · 10 sec down, 10 sec up
