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

INTERMEDIATE WORKOUTS • 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 INTERMEDIATE WORKOUTS

  • 60 Minute Beginner No Jumping Workout...
    1:01:38
    60 Minute Beginner No Jumping Workout...

    60 Minute Beginner No Jumping Workout...

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 684
    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-L...

  • 30 Minute Standing Legs & Abs Workout...
    31:35
    30 Minute Standing Legs & Abs Workout...

    30 Minute Standing Legs & Abs Workout...

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 432
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Sunrise Squats
    02 - OH Side Lunge Taps
    03 - Open Gate Pulls L
    04 - Open Gate Pulls R
    05 - Ham Scoop Swings
    06 - Windmill Taps

    01 - S2S Hi-...

  • 30 Minute Standing Legs & Abs Workout...
    31:35
    30 Minute Standing Legs & Abs Workout...

    30 Minute Standing Legs & Abs Workout...

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 432
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Sunrise Squats
    02 - OH Side Lunge Taps
    03 - Open Gate Pulls L
    04 - Open Gate Pulls R
    05 - Ham Scoop Swings
    06 - Windmill Taps

    01 - S2S Hi-...

×