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

BUSY BODY - 4-Week Program for Busy People

30 Minute 500 Reps Bodyweight HIIT Drills - BUSY BODY #09 (Music)

25-Aug-2025
13 comments

Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 470
Weights Used: None
Intervals: 30/30

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - Jumping Jacks
03 - S2S Squats
04 - Windmill Sweeps
05 - Walkouts
06 - Best Stretch

01 - Burpee Sprawls
02 - MAX Push-Ups
03 - MAX Air Squats
04 - 180 Plyo Lunge Hops
05 - Standing Ab Twists
06 - Shin Huggers
07 - Bicycles
08 - Toe Tap Crunches
09 - Rainbow Swing Kicks
10 - Squat Tap Jacks
11 - MAX Wide Push-Ups
12 - Pike-Tap Plank
13 - S2S 1-2-3 Ladder Drives
14 - Alt GRND Switch Lunges
15 - Shoulder Tap Planks
16 - Low Plank Jacks
17 - Flutter Kicks
18 - High Heel Taps
19 - High Knee Twist Taps
20 - S2S Quick Shift Squat Taps
21 - Relay Tap Shuffle
22 - Hinge Jack Foot Taps
23 - Hop-Over Burpees
24 - Mountain Climbers
25 - Donkey Hop Planks

Cool-Down
01 - Circular Cat Cow
02 - Lizard Openers L
03 - Lizard Openers R
04 - Alt Threaders
05 - Alt Scorpions
06 - Bow Pose
07 - Glutes Stretch L
08 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e989c441dff9d7615ccf63f1c383513
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, BUSY BODY, 30-35 Min, HIIT, Abs Included, Advanced, Extreme, Total Body, No Equipment, Music

Up Next in Music

  • 30 Minute Upper Body Arms & Abs Worko...
    31:33
    30 Minute Upper Body Arms & Abs Worko...

    30 Minute Upper Body Arms & Abs Worko...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced-Extreme
    Calories Burned: 424
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Hinge Twist Reach
    03 - Jumping Jacks
    04 - Matrix Sweeps
    05 - Walkouts
    06 - Kick-Through Threaders

    01 - Devil Press B...

  • 30 Minute Sticky Sets Strength (No Ju...
    33:04
    30 Minute Sticky Sets Strength (No Ju...

    30 Minute Sticky Sets Strength (No Ju...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 455
    Weights Used: 20lbs [9kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Clap Pull Step-Backs
    02 - Alt Slanted Jacks
    03 - OH Side Lunge Taps
    04 - L2R Pivot Squat Lunges
    05 - The Windmill
    06 - Walkouts

    01 - S2S Arnold...

  • 30 Minute Lower Body Strength (100 Sq...
    31:19
    30 Minute Lower Body Strength (100 Sq...

    30 Minute Lower Body Strength (100 Sq...

    Equipment Needed: Dumbbells + Mat
    Level: Advanced
    Calories Burned: 410
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/15 + Staple

    Workout Breakdown:

    Warm-up
    01 - Air Squats
    02 - S2S V-Lunges
    03 - OH Rev Lunges
    04 - Rev Sumo Squat Turns
    05 - Kang Triangles
    06 - Step-Up Swing Kicks

    01 - Goblet S...

13 Comments

×