30 MIN Full Body No Equipment Workout | Strength & Cardio HIIT

Transform your body anywhere, anytime with this Full Body Strength & HIIT Workout! Sculpt, strengthen, and burn fat with dynamic exercises, no equipment needed!

Movements are paired together with exercise 1 being a strength move and exercise 2 being a HIIT move. Complete the strength move for 30 secs/no rest and the HIIT exercise for 30 seconds work/15 secs rest between supersets
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1️⃣Squat
2️⃣Pulse Squat
3️⃣Alt SL Deadlift
4️⃣Alt Commando to Knee Drive
5️⃣T Pushup
6️⃣Plank Jack Shoulder Tap
7️⃣Bent Knee Situp
8️⃣Bicycle Crunch
9️⃣Heels Up Glute Bridge
🔟Plank Butt Kicks
1️⃣Double Pulse Static Lunge (L) Side
2️⃣Knee Repeater (L) Side
3️⃣Double Pulse Static Lunge (R) side
4️⃣Knee Repeater (R) side
5️⃣Narrow Squat Side Kick
6️⃣Narrow Squat Star Jack
7️⃣Lateral Lunge Slide
8️⃣Lateral Lunge Floor Taps
9️⃣Alt Climber to Leg Lift
🔟Mt Climber
*30 secs rest
1️⃣Good Morning to Squat
2️⃣Lateral Shuffle to Jump Squat
3️⃣Alt Curtsy Lunge
4️⃣Skipping
5️⃣Kneeling Double Pumpers
6️⃣Plank Skier Hop
7️⃣Alt SL V Situp
8️⃣Flutter Kicks
9️⃣Bear Row
🔟Superman Burpee
1️⃣Fwd & Back Lunge (L) Side
2️⃣High Knees
3️⃣Fwd & Back Lunge (R) side
4️⃣Butt Kicks
5️⃣Y W Raise
6️⃣Table Top Pull Through
7️⃣Hamstring Runner
8️⃣Frog Pumps
9️⃣Bent Knee X Body Crunch
🔟Pike Side Toe Taps
.
Finisher
1️⃣Commando Plank
2️⃣Bird Dog Hold (R) side
3️⃣Bird Dog Hold (L) Side
4️⃣Blast Off Pushups
5️⃣Switch Burpees
*Workout Complete 🔥Burn 303 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

I recommend these Amazon Products:

Large Exercise Mat: https://amzn.to/3sIpRUq

15 Pounds Dumbbells: https://amzn.to/46kpPzP

20 Pounds Dumbbells: https://amzn.to/3sIpwB8

30 Pounds Dumbbells: https://amzn.to/3QC3isM

3 Tier Gym rack: https://amzn.to/3G4ctNq

A Frame Gym Rack: https://amzn.to/3MJMQWh

Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.

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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

Thank You For Following Along
Penny xo