30 Min HIIT Full Body Workout (No Equipment) | FULL BODY Series 04

This 30 minute intense full body workout is a high intensity interval training (HIIT) session requires no equipment, making it perfect for those days when you want to get your heart pumping and your muscles burning without any extra gear.

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This challenging bodyweight circuit that will test your endurance and strength from head to toe. With dynamic exercises like prisoner squat knee-to-elbows, lateral high knees, and spider climbers, you'll be torching calories in no time. Get ready to dig deep, embrace the intensity, and unleash the sweat in this no equipment workout!


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*WORKOUT DETAILS*

⏱️ Duration: 31 minutes
🏋️ Equipment: Just a workout mat
⏱️ Intervals: 40/20 Sec Rest
🔥 Finisher: 90 Sec AMRAP
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this 30 Min INTENSE Full Body Workout - No Equipment

Warm Up // 30X8

Run In Place
Air Squats
Side to Side Squats
Butt Kick with Arm Cross
Hand Release Push Ups
Cross Mountain Climbers
High Knee Skips
Jumping Jacks

Workout // 40/20

Prisoner Squat Knee to Elbow
Skiers
Lateral High Knees
Plank Jacks
Plank T-Rotations
Mountain Climber Pauses
Reverse Lunges
Lateral Squat Walk + Jump
Lateral + Curtsy Lunge R
Lateral + Curtsy Lunge L
High Knees
Spider Climbers
Shoulder Taps
Push Ups / Cobra Push Ups
Reverse Crunch + Hip Lift
Scissor Crossovers
Side Crunch + V-Ups R
Side Crunch + V-Ups L
Half Burpees
1-1/2 In + Out Squats
Wall Sit
Bird Dog Knee Tuck R
Bird Dog Knee Tuck L
Step Back Knee Drive R
Step Back Knee Drive L
Switch Lunges

Finisher // AMRAP 90 Seconds
5 Push Ups
10 Squats
5 Burpees

Cool Down & Stretch (4 mins)

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!