This fast paced 25 minute cardio HIIT and abs workout hits every muscle using just your bodyweight—no equipment, no repeats. You'll power through full body HIIT circuits, core sculpting ab moves, and finish with an intense 60 second AMRAP challenge. Push hard, move with purpose, and let’s get after it!

🔥 283 calories burned during this workout - results will vary depending on your weight, effort, etc.

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Workout Details
► HIIT Circuits: 30s work, 15s rest
► Ab Circuits: 30s work, 10s rest
► Finisher: 60s AMRAP
► No equipment needed
► No repeat exercises
► Full body focus

00:00 Intro

Warm Up // 30s each
00:25 High Knees
00:55 Squats
01:25 Arm Swings
01:55 Plank Rows
02:25 Hand Release Push Ups
02:55 Butt Kick Presses

HIIT // 30/15
03:45 Jumping Jacks
04:30 Inchworm to Push Up
05:15 X Pop Squats
06:00 Butt Kicks
06:45 Lunge to Knee Drive R
07:30 Lunge to Knee Drive L
08:15 Mountain Climbers
09:00 Hindu Push Ups
09:45 Plank Toe Touches
10:30 Spider Climbers

Abs // 30/10 - 4
11:20 V-Ups
12:00 Crunch Kicks
12:40 Bicycle Crunches
13:20 Knee Touch Crunches
14:00 Starfish Crunches
14:40 Tabletop Tuck

HIIT / 30/15 - 7.5
15:30 Air Squats
16:15 Rotation Punches
17:00 Cossack Squat
17:45 Step Through Lunge R
18:30 Step Through Lunge L
19:15 Half Burpee to 10x High Knees
20:00 Plank Marches
20:45 Commandos
21:30 Squat to Curtsy Lunge
22:15 Jump Squats

Abs // 30/10 - 4
23:05 Flutter Kicks
23:45 Reverse Crunch to Hip Lift
24:25 Figure 4 Cross Crunch R
25:05 Figure 4 Cross Crunch L
25:45 Dead Bugs
26:25 Leg Raises

Finisher // 60s AMRAP
27:15 Plyo Lunge Burpees

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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 appreciat