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20 Minute Quick Full Body No Equipment HIIT Workout

QUICK WORKOUTS • 24-Jun-2026
4K badge

Equipment Needed: No Equipment + Mat
Level: Intermediate-Advanced
Calories Burned: 284
Weights Used: None
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Pogo Hop Ropes
02 - S2S Shuffle Side Reach
03 - Alt Step Jacks
04 - OH Side Lunge Taps
05 - Walkouts
06 - Best Stretch

01 - 2-Station Sprints
02 - GRND Pulse Squat Hops
03 - BW Threader Push-Ups
04 - Shin Huggers
05 - Prisoner Sit-Ups
06 - Half Skater Sprints
07 - Y-Jack Ab Twists
08 - L2R Slam Floor Lunges
09 - B-Boy Push-Ups
10 - Plank Tap Drives
11 - F2B Jack Sprints
12 - Power Squat Windmills
13 - GRND Switch Lunge Drives
14 - X-Tap Crunches
15 - Rainbow Swing Kicks
16 - Ham Tap Jack Walkouts

Cool-Down
01 - Standing Shoulder Stretch
02 - Jefferson CARs
03 - Cat Cow
04 - Pin the Needle
05 - Lizard Openers L
06 - Lizard Openers R
07 - Seated Glutes Stretch L
08 - Seated Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea6154d1f3d7a89fd91750d979bdd44
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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, 15-25 Min, HIIT, Abs Included, Travel, Intermediate, Advanced, INTENSE, Total Body, No Equipment, No Music

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