25-Minute HIIT Workout (No Equipment Needed)


This HIIT workout is broken up into three circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 35 seconds of work and 15 seconds of rest. We’ll rest for about 75 seconds in between circuits. If you need longer, just pause the video.

These circuits are meant to get your heart rate up and really challenge you. You should feel pretty spent after each one! So that being said, if you’re just starting out with a fitness routine or short on time, you could opt to complete just one or two of the circuits instead of all three.

Circuit #1
See 01:32 for preview of exercises and how to modify.

—Surfer Get Ups
—Marching Plank
—180 Squat Jumps

Circuit #2
See 10:14 for preview of exercises and how to modify.

—Jump Lunges
—Breakdancer Kickthroughs
—Twisting Crunches

Circuit #3
See 18:52 for preview of exercises and how to modify.

—Squat Jump Twist
—3 Push Ups 3 Plank Jacks
—Side Lunge Hop Switch

As with all workouts, make sure to warm up beforehand. I have a warm up on my channel ( and a low-impact, gentler version of it ( or you can do your own. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right. A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel (

Full blog post & to enter GIVEAWAY:

—Studio Pumps

Track: Weero & Mitte – Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch: youtu.be/qKqSBm07KZk
Free Download / Stream: ncs.io/OurDiveYO



  1. I love your workouts SO MUCH. ❤ You always challenge me in so many different ways and I NEVER get bored, because it is always something new and different! 🙂 THANK YOU! ❤


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