24-30 Minute Full Body Cardio HIIT (No Equipment)

Updated: Oct 13, 2020

Workout At Home, Full Body HIIT Banner

Hey, there! I’m so glad you’ve stopped by to check out this amazing, full-body workout! You don’t need any equipment, just you and 20-30 minutes of your time depending on the level of intensity you choose.

Here’s how it’ll work: Complete the exercises one immediately after the other for 30-40 seconds each. Rest for 15 seconds after each exercise if you choose 30 seconds, and rest for 20 seconds, if you choose 40 seconds. Once you get through all the exercises, repeat the entire set again 3-5 times!

Personally, I always complete each exercise for 40 seconds with 20 seconds rest in between each exercise. With a total of 5 sets, this is a 30 minute HIIT workout! For a more beginner-friendly approach, you could also complete each movement for 30 seconds with 15 seconds rest in between each exercise. With a total of 4 sets that would be an 18 minute HIIT workout!

This is my favorite part about creating workouts, I like to design them so they are friendly for all fitness levels! Here’s the workout!


  1. Squat Punch Pops

  2. Reverse Lunge Kick Complex (each leg)

  3. Low Moving Half Burpees

  4. Reverse Table Top Reaches

  5. Side Plank Hip Dip + Leg Raise** -> Modification Available (each side)

  6. Scissor Crunch

Don’t forget to follow me on Instagram for more workouts like this -> @Danazimmfit