This 30 Min HIIT Is Brutal (Bodyweight)

This 30 minute brutal bodyweight HIIT workout will push your strength, cardio, and endurance to the limit — no equipment, no repeats, just pure intensity from start to finish. We begin with a 3-minute warm-up (30 seconds per move, no rest), then go straight into a 30-minute no-repeat HIIT workout targeting every major muscle group in your body. Each exercise is performed for 40 seconds of work followed by 20 seconds of rest, finishing with a gentle stretch and cool-down to help you recover. All you need is a mat for floor-based exercises. This is your workout — go at your own pace, take breaks when needed, and modify anytime. Push hard, but always listen to your body. ⏱ Workout Overview Total Time: 33–35 minutes Warm-Up: 3 minutes (30s on, no rest) Main Workout: 30 minutes (40s work / 20s rest) Style: No repeat HIIT Equipment: Mat only Level: Intermediate to advanced (modifiable) 🏋️‍♀️ Workout Breakdown 00:00 Intro 00:28 Warm Up 3:38 Inchworm to Push Up 4:38 Shoulder Taps 5:38 Lunge Jumps 6:38 Reverse Lunge Knee Drive (L/R) 8:38 Criss Cross Jack 9:38 Curtsy Side Lift (L/R) 11:38 Running Man 12:38 High Knees Crunch 13:38 Kick Throughs 14:38 Alternating Front Kick Punches 15:38 Squat Jumps 16:38 Seated Rotations 17:38 Alternating Knee Hug Tucks 18:38 Heel Taps 19:38 Boxer Sit Up 20:38 Pop Squat 21:38 Plank to Crouch 22:38 Squat to Knee Tap 23:38 Burpee 24:38 Side Kicks 25:38 Toe Touches 26:38 Plank Ladder 27:38 Plank Alternating Leg Lifts 28:38 Knee to Elbow to Side Plank 29:38 Crab Dance 30:38 Table Top Compression Slides 31:38 Plank Jacks to Bear 32:38 Squat Walk 33:38 Cool Down 💬 Reminder Train smart, stay consistent, and remember: intensity is personal. Pause whenever you need and come back stronger. 🔥 Hashtags #hiitworkout #hiit #bodyweightworkout #homeworkout #norepeatworkout #hiitathome #fatburnworkout #fullbodyworkout #intenseworkout #fitnessathome #luciebraunschweig 🔥 Pair it with: 👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...   👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...   🛒 My Home Workout Equipment: Dumbbells https://amzn.to/4bFQsWu Parallettes https://amzn.to/460FaIF Kettlebell https://amzn.to/4rF4rR1 Mini Band https://amzn.to/4riQXL1 Pull Up Tower https://amzn.to/4trsfJR ☕️ Support my channel : https://buymeacoffee.com/luciebraunsc... Music: www.epidemicsound.com ♡ SUBSCRIBE: @LBhomeworkout ♡ Instagram: @luciebraunschweig ⚠️ Disclaimer: Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.