Skip the traditional cardio and do this workout instead! No equipment needed, so you can do this wherever you are. Just press play and follow along with me to torch calories and feel great! This is a workout worthy of saving to come back to when you need a killer full body sweat.
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00:00 Intro
00:20 Warm Up // 30s work x6, no rest Jumping Jacks Cross Toe Touches Squat to Front Kick Butt Kick Presses Standing Knee Drive Pike to Knee Tuck
03:25 Cardio HIIT // 30s work, 15s rest High Knees Curtsy Lunge Push Up + Shoulder Tap Bicycle Crunches Prisoner Squat Step Outs Skater Jumps Forward Lunge Mountain Climbers Plank Jacks Pop Squat Step Back Lunge + Kick R Step Back Lunge + Kick L
Sprawls // 50s work, 30s rest
Butt Kicks Reverse Lunge Commandos Flutter Kicks Sumo Squat Heismans Lateral Lunge Push Up Toe Touches Sprinter Sit Ups Squat Jacks Step Back + Knee Drive R Step Back + Knee Drive L
Sprawls // 50s work, 30s rest
Sprint in Place Kneel to Squat Cross Mountain Climbers Starfish Crunches Jump Squats Lateral Bounds Staggered Squat Walk Push Ups Russian Twists Squat Pulses Side Lunge + Knee Drive R Side Lunge + Knee Drive L
Sprawls // 50s work, 30s rest
34:15 Finisher // 20s/30s/40s, no rest Push Ups Air Squats Burpees
36:25 Cool Down & Stretch // 30s work x6, no rest
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 Dan the HIIT Man and Velvet Moss LLC 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!
![30 Min [No Equipment] HIIT Cardio](../images/blog/thumbnails/202605/videodetails/img_zibJBrpA8pw_1005101925.jpg)