Start your stopwatch and get ready to sweat! This full body HIIT workout is intense, but it's also a lot of fun. You'll get your heart pumping with some cardio moves, and you'll burn fat all over with the full body exercises. Get ready to feel the burn!

Workout Format

The workout consists of 2 rounds of full body exercises. Each round has 16 exercises, and you'll do each exercise for 40 seconds. There will be a 15 second rest between each exercise, and a 1 minute rest between each round. Remember to push yourself – this is where the fat burning happens!

What You’ll Need

No equipment necessary, just your bodyweight. This no-equipment workout is a great way to get moving and enjoy some healthy activity, no matter what your fitness level may be. And the best part is, you can do it in your own living room! No need for a gym membership or fancy workout gear. Just follow along with the exercises below. In just a few minutes, you'll be feeling the burn and getting a great workout in.

What muscles does this workout target? 

This total body workout targets all the major muscle groups in your body, including the legs, arms, chest, back, and core. By working all of these areas, you’ll burn more calories and see better results in terms of toning and shaping your body. This workout is also great for improving your overall strength and endurance. And because it works the entire body, it’s a great way to get a full-body workout in a short amount of time.

The Workout

Round 1

  • Criss cross jacks 
  • Butt kick variation
  • Side to side skiers 
  • Air squats 
  • Run in place
  • Push ups 
  • Shoulder taps
  • Half burpees
  • Single leg bicycle crunch (right)
  • Single leg bicycle crunch (left) 
  • Leg raises
  • Mountain Climbers
  • Down dog to crunch (right) 
  • Down dog to crunch (left) 
  • Squat Jacks
  • V sit punches (legs of the floor

Round 2

  • Jumping jack + front kick
  • A-skip 
  • Lateral jogging
  • Push up climber
  • Lunge jump (left+right) to burpee
  • Glute bridges
  • One leg glute bridge thrust (right)  
  • One leg glute bridge thrust (Left)
  • Side plank hip dip (right)
  • Side plank hip dip (left)
  • Criss cross squat jump
  • Hand release push up
  • Plank Row
  • Ab stairs
  • Russian Twists  
  • Ab Hold (legs straight)

Watch and follow along to the workout here: (or check the video at the top) 


This full body HIIT workout is guaranteed to get your heart racing and your muscles burning. So have fun, and don't forget to keep sweating!

More workouts like this

Here are a few more no equipment full body workouts you can try: