30 MIN FULL BODY CARDIO HIIT WORKOUT | + Active Rest | No Repeat | No Equipment | Fat Burning

🔥 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!