20 MIN FULL BODY HIIT – All Standing, No Repeats, No Equipment

TopShop · May 23, 2024

20 MIN FULL BODY HIIT – All Standing, No Repeats, No Equipment

By TopShop Bodyweight Workouts 20 min full body, 20 min hiit, 20 min standing hiit, 20 min standing workout, 20 minute full body, all standing workout, at-home workout, full body all standing workout, full body hiit, full body hiit workout, full body standing workout, Full Body Workout, full body workout at home, home workout, No Equipment Workout, no repeat workout, standing full body hiit, standing full body workout, standing workout 20 Comments

Video Transcript

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[Music] [Music] Hello everybody welcome back today I’m leading you through a 20 minute allst standing fullbody workout you don’t need any equipment just make sure that you can see your screen so you can follow along with me and without further Ado let’s get to it all right so today’s workout is a no repeat workout so we’re going to be doing a new exercise every single interval our intervals today are 30 seconds on with a 10c rest in between so your first exercise you’re going to come down into a squat and then as you come up you’re going to reach your arm up and over and then coming back down and [Music] up [Music] [Music] good 10 second rest you can keep this more of an active rest your second exercise we’re stepping side to side kicking our bums if you want increase the intensity of this move you’re just going to add some arms to [Music] it so nice strong arms keep the elbows at shoulder height and stay nice and light on those [Music] toes [Music] good next exercise is going to be some straight jumping jacks out and in if you want to make this no jumping you’re just going to step it out to the side and just remove the jump here we [Music] go [Music] good next up we’re just going to jog in place if you want to make this no jumping you’re just going to march in place here we go [Music] so we’re not doing quite high knees those will come later this is just a little bit of our warmup good next up you’re going to step to the side same arm as leg is going to sweep across come back to Center sweep across back to Center you’re going to feel the resistance as you swing that arm and use the core nice next up just some regular body weight squats coming down and up making sure we’re coming all the way down in our squats and keeping the tension on the glutes as we come up so we’re not hinging the hips All the Way Forward we’re coming down and body stays angled slightly forward squeeze those glutes [Music] good this next one is all about control so you’re going to start on a rise arms are up you’re on your tippy toes from here you’re going to bring opposite elbow to knee down crunch up and right back up to your tippy toes crunch up crunch so you’re coming all the way down on your foot as you crunch and then spring it right back up on those tippy toes [Music] good next up we’re going to do some side lunges one side for 30 seconds 10 second rest the other side so nice and wide knees are not coming over our toes and we’re not lifting the heel up off the floor we’re sitting back into this lunge and then coming to Center squeeze those thighs down and up sit into the heel and think about pressing the floor away with that [Music] foot good 10 second rest keep it moving we’re going to do the other [Music] side press that floor [Music] [Music] away good Next Step coming up on your tippy toes and then coming down reaching for opposite toe and this back arm goes back so we’re going to think about our core as we come down and reach for that toe and then as we come up this is a nice strong explosive movement squeeze the core nice and [Music] stable good next up is a double pulse squat with a rise so down to squat pulse then we’re going to come up stretch those knees all the way up on the toes here we go oops so stay down as you pulse down down down press through those heels good next up is an elbow to knee fingers to toes crunch so elbow to knee same leg reach for the toes if you can’t reach for the toes you’re going to do a double elbow to knee crunch nice job next up we’re going to do a mock jump rope so we’re going to pretend like we have a jump rope making sure that our core is nice and tight and these arms are nice and strong nice tight tiny jumps [Music] good job next up we’re are doing a reverse lunge we’re going to do it one side for 30 seconds take a 10c rest and do the other side so we’re going to step it back and come up body’s angled slightly forward forward you’re pressing through that supporting heel thinking about pressing that floor away good nice little active rest we’re going to do the other side here we go other [Music] leg nice job next up we’re going to reach for our toes just like so so we’re going to think about our core you’re going to think about really reaching for that toe almost like you’re on the the ground and you’re doing a crunch and you’re reaching for the toe stay nice and light on those [Music] [Music] toes good job next up we’re going to do a March and as we March we’re going to bring opposite arm across for cross body punch [Music] so nice strong arms really throw that punch good next upep is similar to our very first exercise you starting off in a squat then from here as you come up you’re going to reach same arm same leg out down out down so as you’re reaching think about closing those ribs we’re not letting everything go here we’re keeping it nice and tight [Music] good next up standing single leg crunches we’re going to do three on one side and switch to the other really fast footwork one 2 3 out and switch nice and strong get those knees [Music] up good job next up we’re going to do a curtsy lunge with the knee drives again we’ll do one side take a rest do the other so you’re coming down one legs down on a diagonal as you come up this leg comes up focusing on balance and our core down and up good active rest getting ready to do the other [Music] side [Music] [Music] [Music] good next up is an elbow to knee crunch so just fingertips behind the ears and we’re bringing opposite knee up reaching That Elbow up and over and bringing that knee up and in front of us and reaching good next up you’re doing a jumping jack and in between you’re going to bring those hands down or those fingertips down to touch the mat if you want to make this no jumping you’re stepping it out and down stepping it up and down think about that core as you come down use those lower abs [Music] nice job next up four punches come to one end of your mat one 2 3 4 step it out 1 2 3 4 up 1 2 3 4 here we go nice nice and [Music] strong nice job next up is a double standing crunch fingertips by the ears you’re going to bring leg up nice and bent using that oblique then bring it across to the front and tap the toe down so try and slow down your breathing here focus on balance bring that leg up slightly in front of you rather than right to the side so you feel that oblique working [Music] good active rest going to do the other side here we go find that balance nice and grounded in that supporting leg if touching the toes with the hand is too much you can also just keep the hands here and bring the elbow to the [Music] knee good next up another variation of a reverse lunge you’re going to step it back into your lunge you’re going to kick back so squeeze that that glute down and up we’re going to do the same side so keep stepping back with that same leg as you come up don’t let that chest drop keep it lifted squeeze that glute [Music] good job active rest and do the other side here we go other [Music] leg nice job we have two more to go we’re going to do some high knees and then I’ll save the last one I’m not going to spoil it so we’re going to do high knees get those knees up keep that rib cage nice and closed again if you want to keep this no jumping you’re doing [Music] marching knees up all right last 30 seconds we’re going to do some squat jumps if you’re not jumping you’re doing a squat with a nice explosive rise here we [Music] go come on guys burn it out you got this [Music] 10 that is it guys great job remember I always have my warm-ups and cooldowns Linked In the description would highly recommend you go and do one of those coold Downs thank you so much for being here with me today if you enjoyed this one give it a thumbs up for me me that’s how I know you guys really like this style you want to see more of this also let me know in the comments if you’re new here hit that subscribe button turn on your post notifications so you don’t miss another video from me and I will see you guys next time bye if you enjoy my workout videos then make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness journey if you haven’t already downloaded madfit make sure to click the link in the description and I will see you guys inside the [Music] app

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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Activewear

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Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
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Swimwear

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20 MIN FULL BODY HIIT – All Standing, No Repeats, No Equipment