30 Minute Full Body HIIT Calorie Burn (No Repeat, No Equipment)

🔥 30-Minute No Repeat HIIT Workout (No Equipment) — Full Body Workout
This intense 30-minute HIIT workout is designed for those who want a full-body burn without any equipment. It’s no repeat, so every exercise is new — keeping your heart rate up and your body guessing.

✅ What to Expect:
• 30 minutes, 26 exercises, warm up and cool down included, high-intensity movement
• No repeated exercises — always something new
• Bodyweight only — do it anywhere
• Builds cardio stamina, strength, and endurance
• Guaranteed SWEAT and post-workout glow 🔥

✅ Suitable for all fitness levels
✅ Perfect for home workouts
✅ Great for weight loss, muscle tone, and endurance

🏡 Perfect for home workouts
💪 No talking, just movement and motivation
🕒 Format: 45 sec work / 15 sec rest (or your own pace)

This workout is split into 4 sections:
✅ Killer HIIT
🍑 Lower Body
💪 Core
🏃‍♀️ Cardio Burst

Time Stamps:
00:00 Intro
00:20 Warm Up
03:05 Work Out
29:03 Cool Down

Warm Up:
Butt Kicks
Lunge + Twist
Walkout + Cobra
Quick Feet

Workout:
Squat Jump + Pulse
Low Skaters
Lunge Hops
Broad Jump + Walk Back
High Knees
X-Jumps
Plank Jumps
Lean Back + Cross Punch
Bear Crawls
Cross Body Mountain Climbers
Side Plank Pulses
Side Squats
Lunge + Knee Drive
Plank Leg Raises
Diagonal Squats
Burpees
Squat + Clap Under
Jumping Jack Variations
Plank + Push Back
Ski Hops
Forward Lunges
Plank Butt Kicks

Cool Down:
Figure 4
Side Stretch
Child's Pose

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Hope you will enjoy it as much as I did!

To Love and Health, Alina Gola


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