30 MIN FULL BODY HIIT (No Jumping + No Equipment)

TopShop · May 31, 2024

30 MIN FULL BODY HIIT (No Jumping + No Equipment)

By TopShop HIIT 30 min full body workout, 30 min hiit, 30 min madfit, 30 min no equipment workout, 30 min workout, 30 min workout at home, apartment friendly, apartment friendly workout, equipment free, full body hiit, full body hiit workout, Full Body Workout, HIIT, hiit workout, hiit workout no jumping, low impact workout, madfit 30 min, madfit full body workout, no equipment, no equipment full body workout, No Equipment Workout, no jumping 30 min workout, no jumping workout 38 Comments

Video Transcript

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[Music] [Applause] thank you hey guys welcome back today I’m going to lead you through a 30 minute full body workout no jumping and no equipment there is no warm-up or cooldown included in this workout so make sure that you go and complete those they’re always Linked In the description of every single video 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 we’re going to start off with a sumo squat so legs are nice and wide and feet are pointed outwards you’re coming down and as you come up you’re coming all the way up on your tippy toes squeezing your inner thighs together [Music] so I don’t need anybody else wanna leave this place [Music] make sure you’re coming all the way down all the way up stretch those legs [Music] good work 15 second rest next up you’re going to punch step out to the side step it in step it down into a squat step it together punch to the side step it in step down step together here we go [Music] nice strong arms keep that core nice and tight [Music] fingertips touch the mat as you come down into the squat I want you I want you both to me you give me what I need leave everyone behind you’re all I think about nice work 15 second rest next up we’re going to do some single leg deadlifts so choose a side we’re gonna do one side for 45 seconds take a 15 second rest and then do the other side you’re either lifting everything up off the ground or you can keep this back foot planted and just focus on this supporting leg sitting into this heel hinging at the hips sending the hips backwards and coming up [Music] if you’re lifting the leg well actually either way your back and your head and your neck should all be in a straight line keep that chin tucked [Music] good work taking a 15 second rest give that supporting leg a shake we’re gonna do the other side [Music] I just want to make my mind remember to send those hips back sit into your supporting heel foreign next up you’re going to do a double crab toe touch the first time you come up you’re gonna touch your knee touch the toe or you can just tap your knees to modify just doing one at a time foreign make sure that booty stays lifted up off the floor we’re gonna flip it over we’re going to do a push-up into a plank toe tap so you can do this push-up on your toes or on your knees totally up to you but you’re going to come down as you come up you’re going to reach for opposite toe lifting with those lower abs back down to a plank make sure you’ve hit this plank even if you are doing your push-up on your knees and then come back down [Music] all right foreign [Music] [Applause] back on our backs we’re gonna do a crunch with a leg drop so legs are going to be in a tabletop position you’re gonna do a crunch and then from here you’re just going to tap the heels down to the floor bring them back up to tabletop crunch so your lower back should be pressed into the floor you should be getting those shoulder blades up off the floor as you do the crunch keep that neck nice and long [Music] every time we spend time [Music] [Music] good work we’re gonna flip it over into a plank we’re gonna do this plank on our forearms and they’re going to be rotating planks so your arms are going to be like this you’re going to come up and you’re going to thread the needle so you’re going to come through feeling this side oblique tense up come back to the side plank and then you’re going to roll through hitting this regular plank position as you come through other side thread the needle back to side plank so hit that Center plank other side [Music] don’t need you here [Music] good work next up we’re going to come into a tabletop position you’re going to choose a leg to work with for 45 seconds you’re going to do two donkey kick pulses one two extend holding the knee where it is bring it back in and down so get that knee nice and high hold it there extend the lower half of your leg bring it in and lower remember to keep your core nice and tight so you’re not letting the core go and arching the back you’re keeping everything tight and just using that working leg [Music] good give me ourselves a quick 15 second rest we’re gonna do the other side so before you even lift the leg I want you to Exhale tense up that core and you should hold this position with your core the entire 45 seconds [Music] around [Music] about okay let’s stand it up next up you’re going to do a long lunge with a push back so step to the top of your mat you’re going to bend the knees you’re going to step back into this long lunge position my back leg is straight then you’re going to push off this bent supporting leg stretch it Bend Center step it back make sure you’re not locking the knee out here keep a slight Bend if you’re pushing back through that heel hitting this lunge position stepping back to Center notice how my upper body does not move I’m hinging slightly forward keeping the tension on the supporting leg the supporting glute you’ve got yours and now I am here by myself good work next up you’re going to do a squat as you come up from your squat you’re gonna bring an elbow to meet the knee in the center working on that core make sure you’re hitting this squat position coming all the way down bringing everything up here we go [Music] [Music] and I don’t know [Music] make sure you’re not dropping the upper body here keep it nice and lifted [Music] foreign [Music] nice work back down to the ground you’re going to be in a high plank to modify this you can do this on your knees just like you would do a push-up on your knees you’re going to do two shoulder taps extend one arm extend the other arm so the goal here is to keep the body nice and still you’re feeling that core work you’re not wobbling from side to side this is a No-No keep the booty down nice and stable [Music] [Music] [Music] good work on your bum you’re going to support yourself on your elbows you’re going to bring the legs in they’re bent at 90 degrees you’re going to extend and bring them in you’re going to extend to where you feel the tension on your abs but you’re not letting the lower back go you want to keep the lower back tucked the ABS engaged so if that means you’re extending a little bit higher that’s totally okay keep the chest nice and open shoulders down [Music] [Music] good work last exercise of this first round we’re going to do 30 seconds of one arm push-ups on either side so choose the side you’re tucking one arm you’re gonna try and put all the weight into the heel of your hand so you’re going to lean forward up and over this arm press through using that tricep and the chest coming up not locking out the elbow keeping a slight Bend and control lower down [Music] [Music] good other side right away [Music] [Music] [Music] [Applause] good work 15 second rest that is the end of round one we’re going to repeat all that from the top once again so we’re starting off with our sumo squat and rise [Music] foreign as you come up stretch those legs squeeze those inner thighs together and come as high as you can on those toes [Music] you’re like a circle that floats around me keeping me safe and sound and when I fall you tie the rope to me good next up is our punch with our side step squat punch step to the side punch to the side make sure when you’re doing these punches you’re not being kind of lazy with it I want you to be nice and strong hold the upper body nice and strong squeeze that back as you bring the arm back in and then fingertips touch the floor as you come down [Music] set me free [Music] nice work next up is our single leg deadlifts so choosing aside really think about sending your hips back like as far back as you can you’re sitting as far back into these heels and keeping your back nice and straight foreign [Music] to Victory nice work because that’s supporting like a shake let me do the other side [Music] [Music] [Applause] if you’re struggling with your balance choose a spot on the floor a couple feet in front of you and don’t take your eyes off it also make sure your core is nice and tight [Music] talking about balance I’m losing my balance [Music] nice work on the ground we’re doing our double crab toe touches next [Music] as you’re doing this think about bringing your arm to meet your knee in the center rather than just bringing your knee up you’re bringing everything to me in the center using that core [Music] foreign [Music] [Music] flipping it over we’re doing our push-up to our plank toe tap [Music] foreign [Music] remember to hit that plank position every time [Music] [Music] no one else [Music] I start coming back on your back we’re doing our crunch with our leg drop [Music] so legs 90 degrees shoulder blades up off the floor drop the heels lower back stays glued to the floor the whole time [Music] [Music] nice work flip it over into our forearm plank we’re doing our alternating thread the needle if doing the thread the needle is too difficult for you you can just do alternating one arm Planks on your elbows [Music] as you’re coming through make sure you’re hitting this plank position and your booty is not way up in the air keep it nice and flat as you come through [Music] [Music] thanks for coming to our tabletop position we’re getting ready to do our donkey kick with a pulse and then an extension [Music] because [Music] because [Music] [Music] good giving yourself a quick 15 second rest from the other side [Music] remember to brace that core here before you even start moving that leg [Music] before you do that extension keep that knee exactly where it is and then just extend the lower half of the leg s [Music] [Music] foreign next up is those long lunges so you’re at the top of your mat legs are slightly bent you’re stepping back pressing through this supporting heel pressing through this glute back to this lunge position back to Center [Music] [Music] I don’t know [Music] nice work next up is our squat with our elbow to knee crunch foreign [Music] make sure you’re not dropping the upper body keep it nice and lifted then bring the knee up in front of you to Crunch exhale as you’re crunching foreign [Music] [Music] we’re doing our shoulder taps with our one arm raises here we go nice and stable keep that core tight [Music] trying to keep [Music] [Music] good on your bum we’re doing our crunch kicks so supporting yourself on your elbows [Music] foreign shoulders are down chest is open extend those legs [Music] [Music] this time maybe try and challenge yourself drop those legs a little bit lower this time [Music] good last exercise we’re doing our one arm planks 30 seconds each side and then we’re done [Music] here we go [Music] we got this [Music] [Music] way too easy [Music] other side right away last 30 seconds push yourself make sure all your weight is in the heel of this supporting hand [Music] s [Music] Isaac guys great job I hope you enjoyed this 30 minute full body workout no jumping no equipment I know you guys love these ones but let me know how you enjoyed this specific one in the comment section of this video if you’re new here make sure that you hit that subscribe button turn on your post notifications so you don’t miss another video from me and I will see you guys very soon bye [Music] the same

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30 MIN FULL BODY HIIT (No Jumping + No Equipment)