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 Full Body Beginner Bodyweight Workout (No Jumping)

30+ MINUTES (Updates Daily) • 30-May-2026
4K badge

Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 407
Weights Used: lbs [kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - L2R Squats
03 - Open Gate Hurdles
04 - Hula Hinges
05 - Mod Sun Flow
06 - Mod Beast Threaders

01 - In & Out GRND Sprint
02 - Cross Jab Lat Sweeps
03 - S2S BW Slams
04 - Alt Hacky Tap Squats
05 - Side Lunge ADD Swings L
06 - Side Lunge ADD Swings R
07 - Piston Push-Ups
08 - Low Plank Punches
09 - TI-Raise Lifts
10 - Pause Crunches
11 - Training Wheels
12 - Seated Ab Twists
13 - 2X Slanted Jacks
14 - T-Tris Step-Out Squats
15 - 1-2-3 Pause Knees
16 - Jack Squat Step-Outs
17 - OH Side Lunge Taps
18 - Stutter Step-Back Lunges
19 - Half Commando Push-Ups
20 - F2B Table Crawls
21 - BW Table Dip Drives
22 - BW Side Hip Dips L
23 - BW Side Hip Dips R
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/shared/7ea54dd02cf6a6cbe2fc34c46c9423f3
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
2026, 4K, 30-35 Min, HIIT, Low Impact, Hi-Low Abs, No Burpees, Abs Included, Travel, Beginner, Intermediate, LITE, Total Body, No Equipment, No Music

Up Next in 30+ MINUTES (Updates Daily)

  • 30 Minute Lower Body Quads, Glutes, H...
    31:21
    30 Minute Lower Body Quads, Glutes, H...

    30 Minute Lower Body Quads, Glutes, H...

    Equipment Needed: Dumbbells + Mat + Wall + Elevation
    Level: Advanced-Extreme
    Calories Burned: 448
    Weights Used: 25-50lbs [11.3-22.7kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - BW Squats
    02 - S2S Hurdle Walks
    03 - Side Lunge ADD Swings L
    04 - Side Lunge ADD Swings R
    05 - OH Rev Lunges
    0...

  • 30 Minute Strength + HIIT Supersets -...
    31:58
    30 Minute Strength + HIIT Supersets -...

    30 Minute Strength + HIIT Supersets -...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 477
    Weights Used: 25lbs [11.3kg]
    Intervals: 35/14

    Workout Breakdown:

    Warm-up
    01 - A-Jacks
    02 - 1-2 Butt Kicks
    03 - OH Side Lunge Taps
    04 - Hug & Love Drives
    05 - The Windmill
    06 - Walkouts

    01 - Alt Thruster Twists
    02 - Cross-T...

  • 35 Minute Dumbbell Strength Bodyweigh...
    36:35
    35 Minute Dumbbell Strength Bodyweigh...

    35 Minute Dumbbell Strength Bodyweigh...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 501
    Weights Used: 10-35lbs [4.5-15.9kg]
    Intervals: 50/10+25/20

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - Quick Ham Scoops
    03 - Side Lunge Taps
    04 - Inchworms
    05 - World's Best Stretch

    01 - Rev Lunge Curl Press
    02 - Hi-L...

×