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 500 Reps Bodyweight HIIT Drills - BUSY BODY #09

NO EQUIPMENT (Updates Daily) • 25-Aug-2025
10 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, No Music, INTENSE

Up Next in NO EQUIPMENT (Updates Daily)

  • 30 Minute No Equipment Arm PUMP Worko...
    31:11
    30 Minute No Equipment Arm PUMP Worko...

    30 Minute No Equipment Arm PUMP Worko...

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 362

    Workout Breakdown:

    Warm-up:
    01 - Arm Circles
    02 - Standing Back Flex Twists
    03 - Walk-Outs
    04 - Half Push Holds
    05 - Patty Cake Wrists

    Workout:
    01 - MAX Push-ups
    02 - Plank Row Twist Press L
    03 - Half Stack Push-ups L/...

  • 35 Minute Full Body No Equipment Pyra...
    36:05
    35 Minute Full Body No Equipment Pyra...

    35 Minute Full Body No Equipment Pyra...

    Estimated Calories Burned:
    258-538

    Equipment Needed:
    No Equipment + Mat

    Level:
    Advanced-EXTREME

    Workout Breakdown:

    Warm-up

    Circuit 01:
    01 - 15 - Half Juggler Sprints
    02 - 30 - Jack In the Box Squats
    03 - 45 - Stork Tap Twists
    04 - 60 - F2B Squat Tap Inch-Backs
    05 - 45 - Tri-Climb Twists
    06...

  • Abs Finishers #049
    07:05
    Abs Finishers #049

    Abs Finishers #049

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

    Estimated Calories Burned:
    29-49

    Equipment Needed:
    Bodyweight + Mat

    Level:
    Advanced

    Workout Breakdown:

    01 - Sprinter Abs
    02 - Twist Crunch
    03 - Bull Frogs
    04 - Xs & Vs
    05 - Rolling V-Taps
    06 - Heel Taps
    07 - Star Tap C...

10 Comments

×