25 MIN FULL BODY HIIT for Beginners - No Equipment - No Repeat Home Workout

Round 1 (40 seconds on, 10-second rest)

• Standing Jacks
• 4 crunches + 4 squat pulses
• Squats
• Walk it out
• Reach up and down
• Plank side steps
• Push up + Child's pose
• Split squat (Right leg)
• Split squat (Left leg)
• Step Back Burpee
• Plank Toe Tap
• Squat + Crunch
• Slow Climbers
• Squat + 3-second hold
• Plank + Shoulder taps
• Superman
• Pushups
• Low Plank Leg raises

15-second rest

Round 2 (30 seconds on, 10-second rest)

• Crunches
• Lean Back Body Twists
• Reach + Knee Hug
• Legs In Up Down
• Ab Hold
• 1-Leg Glute Bridge (Right leg)
• 1-Leg Glute Bridge Pulses (Right leg)
• 1-Leg Glute Bridge (Left Leg)
• 1-Leg Glute Bridge Pulses (Left leg)
• Step Back Burpee + 2 Punches
• Leg Lift + Pushup (Right leg)
• Leg Lift + Pushup (Left Leg)
• Plank Front Back Walk
• Low Plank Dips
• Low Plank Hold

15-second rest

Cooldown (30 seconds on, 10-second rest)

• Child's pose
• Deep Lunge (Right Leg)
• Deep Lunge (Left Leg)
• Inhale, Exhale