Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Start your free trial

Already subscribed? Sign in

30 Minute Beginner No Jumping Workout (No Equipment - No Push-Ups)

30+ MINUTES (Updates Daily) • 01-Nov-2025

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 342
Weights Used: None
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Loves
02 - Sunrise Squats
03 - Alt Standing Side Reach
04 - Jefferson CARs
05 - Alt Side Stretch
06 - F2B Patty Cake Wrist

01 - Hi-Low Tap-Under Drives
02 - Butt Kick Twist Jabs
03 - S2S Squat Tap Jacks
04 - Squat Tap Calves Reach
05 - OH Side Lunge Tap
06 - Pivot Twist Lunge Pulses
07 - Hi-Low Plank Stacks
08 - F2B Tri-Crab Walks
09 - Rear Delts Supermans
10 - Pause Crunches
11 - Alt Hollow Heel Taps
12 - Training Wheels
13 - S2S Bent Press Step-Backs
14 - 2X Slanted Jacks
15 - GRND Twist Jabs
16 - Wide Arm Clap Squats
17 - S2S Toe Tap Pull Backs
18 - GRND Stutter Step-Backs
19 - Plank Child Hovers
20 - Back Flex Planks
21 - Back Swimmers
22 - Knee Huggers
23 - Bent Reverse Crunch
24 - Plank Walk-Ins

Cool-Down
01 - Jefferson CARs
02 - Child to Cobra
03 - Alt Side Stretch
04 - Pin the Needle
05 - Walk the Dog
06 - Seated Glutes Stretch L
07 - Seated Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e9ae50f0599d8090bfc98839aaa01a2
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, Strength, Low Impact, Hi-Low Abs, No Burpees, Abs Included, LITE, Beginner, Intermediate, Total Body, No Equipment, No Music

Up Next in 30+ MINUTES (Updates Daily)

  • 30 Minute All Over Abs & Core Strengt...
    31:27
    30 Minute All Over Abs & Core Strengt...

    30 Minute All Over Abs & Core Strengt...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 387
    Weights Used: 10-20lbs [4.5-9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Sunrise Squats
    02 - Standing Twists
    03 - Windmill Sweeps
    04 - S2S Hurdle Steps
    05 - Cossack Threaders
    06 - Alt OH Side Stretch

    ...

  • 35 Minute BRUTAL Kickboxing HIIT Work...
    36:00
    35 Minute BRUTAL Kickboxing HIIT Work...

    35 Minute BRUTAL Kickboxing HIIT Work...

    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    251-528

    Equipment Needed:
    No Equipment / None

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    01 - Sprint Jab Kicks
    02 - S2S Plyo Squat Strikes
    03 - Side Lunge Push Kicks L
    04 - Bullet Kick U...

  • 30 Minute Upper Body Load & Hold Stre...
    31:23
    30 Minute Upper Body Load & Hold Stre...

    30 Minute Upper Body Load & Hold Stre...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 304
    Weights Used: 15-30lbs [6.8-13.6kg]
    Intervals: 40-10/20-20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Raises
    02 - Wide Arm Swings
    03 - Pot Stirs L
    04 - Pot Stirs R
    05 - Walkouts
    06 - Mod Push-ups

    01 - Shoulder Press Cu...

×