Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Subscribe

Already subscribed? Sign in

30 Minute Intermediate Full Body HIIT (No Equipment)

2025 • 18-Jul-2025

Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 402
Weights Used: None
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Soft Butt Kicks
02 - Jumping Jacks
03 - Open Gate Hips
04 - Windmill T-Taps
05 - S2S Squats
06 - Ham Scoop Swings

01 - 2-Station Sprints
02 - S2S Squat Kick Reach
03 - Grounded Cross Jab Core Twists
04 - Balance Swing Drive Hops L
05 - Walkout Hops L
06 - Stacked Foot Push-Ups L
07 - Balance Swing Drive Hops R
08 - Walkout Hops R
09 - Stacked Foot Push-Ups R
10 - Dbl Jack Quad-Steps
11 - S2S Lunge Tap Shuffle
12 - Stack Push Walk-Ins
13 - Sit-Ups
14 - Bicycles Hold Taps
15 - BW Hip Dip Threaders L
16 - BW Hip Dip Threaders R
17 - 180 Jog Sprints
18 - Diagonal Toe Tap Kicks L
19 - BW Side Lunge ABD Swings L
20 - Diagonal Toe Tap Kicks R
21 - BW Side Lunge ABD Swings R
22 - L2R Grounded Inchworms
23 - Slow Push-Ups
24 - Quick Burpee Step-Ups

Cool-Down
01 - Alt Shoulder Stretch
02 - Jefferson CARs
03 - Modified Sun Flow
04 - Alt Pin The Needle
05 - Walk The Dog
06 - Pigeon Side Stretch L
07 - Pigeon Side Stretch R

My HR stats: https://flow.polar.com/shared2/7e978032f935624b419b15f871a28fcf
Tip Us: https://buymeacoffee.com/millionairehoy

Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.

Tags
2025, 30-35 Min, HIIT, Abs Included, LITE, Intermediate, Total Body, No Equipment, No Music

Up Next in 2025

  • 60 Minute Intermediate Full Body HIIT...
    1:01:24
    60 Minute Intermediate Full Body HIIT...

    60 Minute Intermediate Full Body HIIT...

    Equipment Needed: No Equipment + Mat + Wall
    Level: Intermediate
    Calories Burned: 803
    Weights Used: None
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Soft Butt Kicks
    02 - Jumping Jacks
    03 - Open Gate Hips
    04 - Windmill T-Taps
    05 - S2S Squats
    06 - Ham Scoop Swings

    01 - 2-Station Sprints
    02 ...

  • 30 Minute Full Body Dumbbell Strength...
    31:31
    30 Minute Full Body Dumbbell Strength...

    30 Minute Full Body Dumbbell Strength...

    Equipment Needed: Dumbbells
    Level: Advanced-Extreme
    Calories Burned: 522
    Weights Used: 20 lbs [9 kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - S2S Step Jack Step-Outs
    02 - OH Side Lunge Taps
    03 - Standing Twists
    04 - Rev Sumo Squat Turns
    05 - Hug & Love Drives
    06 - The Windmill

    01 - Al...

  • 30 Minute Grounded Mat Abs & Core Wor...
    31:22
    30 Minute Grounded Mat Abs & Core Wor...

    30 Minute Grounded Mat Abs & Core Wor...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 281
    Weights Used: 10-25lbs [4.5-11.3kg]
    Intervals: 35/15

    Workout Breakdown:

    Warm-up
    01 - Cat Cow
    02 - Modified Sun Flow
    03 - Alt Pin the Needle
    04 - Slide-Up Crunch
    05 - Low Heel Taps
    06 - Rope Climb Crunch

    01 - Half-Whole Sit...

×