30 Minute No Equipment HIIT – Full Body Fat Burn Workout at Home

This full body HIIT workout uses no equipment—but still hits hard. You’ll train strength, cardio, and core all at once. Every move is designed to get your heart rate up and your muscles working without burning you out too early. We’ll pace it together, stay consistent, and push through strong to the end.

No repeats. No equipment. Just 30 minutes of high intensity exercises you can do anywhere to burn fat and improve cardio conditioning.

EQUIPMENT: Workout Mat (Optional)
WARM UP: 30s WORK x6, NO REST
FULL BODY HIIT: 30s WORK, 15s REST
FINISHER: 20s WORK x3, NO REST
STRETCH: 20s WORK x9, NO REST