This 30 Min HIIT Is Brutal (Bodyweight)

This 30 minute brutal bodyweight HIIT workout will push your strength, cardio, and endurance to the limit — no equipment, no repeats, just pure intensity from start to finish.

We begin with a 3-minute warm-up (30 seconds per move, no rest), then go straight into a 30-minute no-repeat HIIT workout targeting every major muscle group in your body. Each exercise is performed for 40 seconds of work followed by 20 seconds of rest, finishing with a gentle stretch and cool-down to help you recover.

All you need is a mat for floor-based exercises. This is your workout — go at your own pace, take breaks when needed, and modify anytime. Push hard, but always listen to your body.

⏱ Workout Overview

Total Time: 33–35 minutes

Warm-Up: 3 minutes (30s on, no rest)

Main Workout: 30 minutes (40s work / 20s rest)

Style: No repeat HIIT

Equipment: Mat only

Level: Intermediate to advanced (modifiable)

🏋️‍♀️ Workout Breakdown

00:00 Intro

00:28 Warm Up

3:38 Inchworm to Push Up

4:38 Shoulder Taps

5:38 Lunge Jumps

6:38 Reverse Lunge Knee Drive (L/R)

8:38 Criss Cross Jack

9:38 Curtsy Side Lift (L/R)

11:38 Running Man

12:38 High Knees Crunch

13:38 Kick Throughs

14:38 Alternating Front Kick Punches

15:38 Squat Jumps

16:38 Seated Rotations

17:38 Alternating Knee Hug Tucks

18:38 Heel Taps

19:38 Boxer Sit Up

20:38 Pop Squat

21:38 Plank to Crouch

22:38 Squat to Knee Tap

23:38 Burpee

24:38 Side Kicks

25:38 Toe Touches

26:38 Plank Ladder

27:38 Plank Alternating Leg Lifts

28:38 Knee to Elbow to Side Plank

29:38 Crab Dance

30:38 Table Top Compression Slides

31:38 Plank Jacks to Bear

32:38 Squat Walk

33:38 Cool Down

💬 Reminder

Train smart, stay consistent, and remember: intensity is personal. Pause whenever you need and come back stronger.

🔥 Hashtags

#hiitworkout #hiit #bodyweightworkout #homeworkout #norepeatworkout #hiitathome #fatburnworkout #fullbodyworkout #intenseworkout #fitnessathome #luciebraunschweig

🔥 Pair it with:
👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...  
👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...  

🛒 My Home Workout Equipment:
https://www.amazon.com/hz/wishlist/ls...

☕️ Support my channel :
https://buymeacoffee.com/luciebraunsc...

Music: www.epidemicsound.com

♡ SUBSCRIBE: @LBhomeworkout
♡ Instagram: @luciebraunschweig

⚠️ Disclaimer:
Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.