Torch calories and boost your endurance in 30 minutes with this intense, no-equipment HIIT cardio workout. Full body, 45 exercises, zero repeats — just press play and follow along.
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If you’ve got 30 minutes and a mat, this workout will leave you sweaty, breathless, and stronger. It’s one of our most-loved sessions — over 489,000 of you have trained along with us so far.
The format is simple: 30 seconds of work, 10 seconds of rest, 45 exercises with zero repeats. The variety keeps you mentally engaged when motivation is low, and the intervals are short enough to push hard on every round.
Add this to your routine 1-2 times a week alongside strength training for the most efficient way to burn fat, build endurance, and improve cardiovascular health.
Everything you need (and don’t) for this workout.
Follow along with the YouTube video above.
45 exercises, 30s work / 10s rest. Click any exercise to jump to that point in the video.
Six exercises that make or break this workout. Get these right and you'll get more out of every interval.
The 14-Day HIIT Kickstart Plan gives you 14 structured follow-along workouts — no equipment needed, no guesswork. Just press play and go.
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How many calories does this HIIT workout burn?
Can beginners do this 30-minute HIIT workout?
How often should I do HIIT cardio workouts?
Do I need any equipment?
Is no-equipment HIIT effective for fat loss?
