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30 Minute Full Body Beginner Bodyweight Workout (No Jumping)

FULL BODY HIIT (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
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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

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