30 Min Full Body Workout for Women | Cardio + Strength | No Repeats, No Equipment

Get ready to sweat! This 30-minute advanced HIIT & cardio workout is designed to push your limits, burn fat, and build serious endurance — all with no equipment and no repeats. Perfect for experienced fitness lovers who want an intense, efficient full-body burn.

✅ What to Expect:
• 30 minutes, 25 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)

Time Stamps:
00:00 Intro
00:24 Warm Up
03:04 Workout
28:10 Cool Down

Warm Up:
Arm Circles
Thrusters
Torso Twist & Punch
Windmill
Jog in Place

Workout:
Jumping Jacks
Shoulder Touch & Push Backs
High Knees
Squat & Lateral Raise
Squat & Jump
Plank Walk Outs
Lunge Jumps
Squat Walk & Jump
Mountain Climbers
Kneeling Lunge & Squat
Burpees
Plank Twists
Ski Hops
Fast Feet
Butt Kicks
Static Lunge
High Plank Jumps
Knee Push Ups
Skaters
Russian Twists
Side to Side Hops
Slams
Lateral Lunges
Lunge & Knee Drive Hop

Cool Down:
Quad Stercth
Hamstring Stretch
Squat & Breath

💬 Drop a comment when you finish — tell me how you feel!
👍 Like & Subscribe for more intense, no-repeat HIIT workouts!

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