Channel：hiit4heat
🔥 Get ready for a 30 MIN BODYWEIGHT HIIT WORKOUT designed to push you to your limits with NO EQUIPMENT, NO REPEAT, and NO REST – only active rest. This is a full body crusher that combines strength, cardio, and core for the ultimate fat-burning and muscle-toning session you can do at home.
Every exercise is performed once — no repeats — and after each move you’ll flow straight into an active rest to recover while still moving. The result? A powerful at home workout that keeps your heart rate high, muscles engaged, and mind focused from start to finish.
✅ No equipment needed
✅ Full body strength + cardio + core
✅ Active rest (no standing around)
✅ Warm-up + Cooldown included
⏱️ CHAPTERS
00:00 Trailer
00:30 Intro
00:39 Warm-Up
05:19 Workout
30:19 Cooldown
35:24 End
35:43 Video Ends
📝 FULL WORKOUT TRANSCRIPT
Warm-Up (0:39 – 5:19)
Shoulder Rolls
Arm Circles
Chest Opener
Torso Rotations
Hip Openers
Hamstring Swings
Cobra → Down Dog
Alternating World’s Greatest Stretch
Air Squats
2 Shoulder Taps → Toe Touch
Main Workout (5:19 – 30:19)
Block A (Active Rest = Squat Hold)
Squat to Calf Raise → Squat Hold
Crawl Out + 2 Shoulder Taps → Squat Hold
2 Reverse Lunges + 2 Front Lunges → Squat Hold
5. Left Cossack Squat to Knee Drive → Squat Hold
(Active Rest = High Knees)
Jumping Jacks—–High Knees
6. Right Cossack Squat to Knee Drive → High Knees
7. Flutter Kicks → High Knees
8. In and Outs → High Knees
Block C (Active Rest = Low Plank Hold)
9. 4 Scissors + 2 Jumping Lunges → Low Plank
10. Fast Feet + Uppercuts → Low Plank
11. Sit-Ups + Rotation → Low Plank
12. Side-to-Side Hops → Low Plank
Block D (Active Rest = Light Running on the Spot)
13. Push-Up to Windmill → Light Running
14. Alternating Jack Knives → Light Running
15. 2 Commandos + 2 Plank Jacks → Light Running
16. Burpee (No Jump) → Light Running
Block E (Active Rest = Wall Sit)
17. Reverse Lunge to Knee Jump → Wall Sit
18. 10 Fast Punches + 2 Hooks → Wall Sit
19. Alternating Curtsy Lunge → Wall Sit
20. Mountain Climbers → Wall Sit
Block F (Active Rest = High Plank Hold)
21. Reverse Lunge → Squat (Left) → High Plank Hold
22. Front Kick + Jumping Jack → High Plank Hold
23. Reverse Lunge → Squat (Right) → High Plank Hold
24. Burpees → High Plank Hold
Cooldown (30:19 – 35:24)
Head-to-Toe Stretch
Deep Lunge Left
Deep Lunge Right
Seated Hamstring Stretch
Pigeon Stretch Left
Pigeon Stretch Right
Cobra
Child’s Pose
#HIITWorkout #BodyweightWorkout #FullBodyHIIT #hiit4heat
💪 This is the ultimate at home HIIT workout — full body, no equipment, no repeat, no rest. Smash it HIIT4HEAT style and let me know how you feel in the comments!
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