Get ready to sweat through a full body HIIT workout that combines nonstop cardio, bodyweight strength and a 10 minute ab finisher.
The workout is broken into seven waves. Each wave includes five different exercises performed back-to-back for 30 seconds with no rest. Once you finish the wave, you’ll get 30 seconds to recover before starting the next one.
There are no repeated exercises, so the workout keeps moving and never feels repetitive. No equipment is needed. Just grab a mat or find a soft surface and follow along.
Modify the jumping exercises when needed, work at your own pace and focus on maintaining good form as the intensity builds.
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WARM UP // 30s each, no rest Calf Hops Trunk Twists Arm Swings Reverse Lunge + Reach Cossack Squats Pike Calf Stretch
FULL BODY WAVES Complete all five exercises back-to-back with no rest. Rest 30 seconds between waves.
WAVE 7 Lateral Bounds Curtsy Lunge to Side Lunge R Curtsy Lunge to Side Lunge L Spider Climbers Burpees
ABS // 30s work, 10s rest Dead Bugs Flutter Kicks Leg Raises Bicycle Crunches Russian Twists Plank Hip Dips Single Leg Lowers Reverse Crunches Scissor Crossovers Bird Dog Crunch R Bird Dog Crunch L Plank Saws L-Sit Toe Touches Sprinter Sit Ups Straight Leg Sit Ups
COOL DOWN & STRETCH // 30s each x6, no rest
#FullBodyHIIT #NoEquipmentWorkout #AbsWorkout
DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing Dan the HIIT Man and Velvet Moss LLC from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
