30 MIN Full Body HIIT – No Equipment, No Repeats, No Excuses

Get ready for a full 30-minute HIIT workout with warm-up and cool-down included! This no-repeat, no-equipment, all-standing routine combines cardio and full body exercises to help you burn fat, boost your energy, and tone your muscles — all without ever getting on the floor.

You’ll start with a 5-exercise warm-up (30s work / 10s rest) to prep your body, then jump into the main workout (45s work / 15s rest) with no repeats and a 30-second break in the middle. End strong with a 5-exercise cool-down (30s work / 10s rest) to help your body recover.

Need extra rest? Just hit pause and take a bit more time — listen to your body!

Workout breakdown:
• Warm-up: 5 exercises (30/10)
• Main workout: 24 exercises (45/15) + 30s break in the middle
• Cool-down: 5 exercises (30/10)
• Total: ~30 minutes
• No equipment, no repeats, no floor work
• Cardio + strength, full body focused
• All fitness levels welcome