Welcome to the final workout of our FULL BODY Series, a 35 minute fiery full body HIIT cardio workout that requires no equipment! This high intensity session is designed to push you to your limits, burn calories, and leave you feeling accomplished.
You'll work through a series of challenging bodyweight exercises, each performed for 45 seconds, followed by a brief 15 second rest. The workout targets every major muscle group, incorporating moves like blast off push-ups, Cossack squats, and bicycle crunches to test your strength and endurance. We’ll end with an intense 3 minute finisher, featuring six exercises performed back-to-back for 30 seconds each. Get ready sweat and finish strong in this fiery, noequipment HIIT cardio workout!
**SCROLL FOR WORKOUT DETAILS**
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**WORKOUT DETAILS**
⏱️ Duration: 35 minutes
🏋️ Equipment: Just a mat
⏱️ Intervals: 45/15 Sec Rest
🔥 Finisher: 30/30/30/30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)
Exercises for this No Equipment FIERY Full Body HIIT Cardio Workout
Workout // 45/15
High Knees
Squats
Ghost Rope
Inchworm Push Ups
Plank T-Rotations
Blast Off Push Ups
Side Plank Hold R
Plank Hip Dips
Side Plank Hold L
Front to Back Squat Walk
Front to Back Lunge R
Front to Back Lunge L
Cossack Squats
Wide Push Ups
Shoulder Taps
Superman Push Ups
Rest
Leg Raises
Cross Crunch + Toe Touch R
Cross Crunch + Toe Touch L
Bicycle Crunches
Crunch Kicks
Half Burpees
Jumping Jacks
Lateral Squat Walk
Curtsy Lunges
Mountain Climbers
Hand Release Push Ups
Standing Oblique Twist R
Standing Oblique Twist L
1-1/2 Squat + Jump
Butt Kicks
Lower Rear Lunges
Rest
Finisher // 30/30/30/30/30/30
Lateral High Knees
In & Out Squats
Push Ups
Cross Mountain Climbers
Spot Sprint
Burpees
Cool Down & Stretch (4 mins)
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!