45min Full Body HIIT Fat Burn Workout | No Jumping No Equipment

Set 1: Warmup (00:35)

1. Arms Lift
2. Torso Twist
3. Foot Back Tap
4. Legs Open Circle (Right Leg)
5. Legs Open Circle (Left Leg)
6. Step Back Knee Raise (Right Leg)
7. Step Back Knee Raise (Left Leg)
8. Forward Lunge Twist

Rest (1 minute)

Set 2 (06:45)

1. Squat Side Crunch
2. Leg Swing (Right Leg)
3. Leg Swing (Left Leg)
4. Knee Raise Twist
5. Reverse Lunge Reach
6. Heel Walk Both Ways
7. Knee Tap (Right Leg)
8. Knee Tap (Left Leg)

Rest (1 minute)

Set 3 (12:55)

1. Monster Walk
2. Side Lunge
3. Good Morning Squat
4. Split Lunge to Hold (Right)
5. Split Lunge to Hold (Left)
6. In and Out Squat
7. Punch & Kick
8. Walking Burpee

Rest (1 minute)

Set 4 (19:06)

1. Fold & Reach
2. Inch Worm to Tap
3. Back Lift to Squeeze
4. Plank Hold
5. Table Top Lift
6. Plank Twist
7. Swimmers
8. Plank Commando Side Step

Rest (1 minute)

Set 5 (25:17)

1. Sit Up to Punch
2. Legs Extension
3. Glute Bridge to Knee Pulses
4. Leg Raise to Pulses
5. Reverse Table Top Lift
6. Ankle Reach
7. Butterfly
8. Reverse Crunch

Rest (1 minute)

Set 6 (31:28)

1. Donkey Kick to Extend (Right Leg)
2. Donkey Kick to Extend (Left Leg)
3. Plank Hold
4. Plank Commando Side Step
5. Sitting Twist & Extend
6. Sit Up to Punch
7. Leg Raise to Pulses
8. Butterfly

Rest (1 minute)

Set 7 (37:39)

1. Foot Back Tap
2. In & Out Squat
3. Forward Lunge Twist
4. Squat Side Crunch
5. Side Lunge
6. Knee Tap (Right Leg)
7. Knee Tap (Left Leg)
8. Walking Burpee

Rest (30 seconds)

Set 8: Cooldown and Stretch (43:20)

1. Down Dog to Cobra
2. Twist Stretch
3. Hip to Hamstring (Right Side)
4. Hip to Hamstring (Left Side)
5. Knee to Chest (Right Leg)
6. Knee to Chest (Left Leg)