Shred Belly Fat Fast With This 20-Minute Full-Body No Equipment Home Workout

This home workout uses no equipment and will work your full body. Try this no equipment full body workout today for fast results.

This is a big one, this no-equipment bodyweight HIIT workout will work your entire body, needs no equipment and can be done anywhere, at home, the gym or on the road.

If this is your first time visiting HIITWEEKLY, Welcome, I’m Luke a personal trainer, and we help men and women get fit and lose weight through High Intensity interval training HIIT and healthy eating.

HIIT is a great way to lose weight and get fit fast. We love HIIT because it can be done in a short amount of time whilst still yielding great results. Typically, between 4 and 30 minutes, you will know you’ve worked out after doing a HIIT routine.

HIIT consists of alternating high-effort intervals with short rest periods.
Today’s home workout is the perfect example of a bodyweight HIIT and the ideal full-body blast you are looking for.

With plank variations that will challenge your core strength this no-equipment home workout will raise your heart rate and keep you working in the red zone throughout, burning plenty of calories during and long after your workout finishes.

Another benefit of doing HIIT is that you’ll be burning calories long after your workout in what’s termed the “after-burn effect”. This is technically EPOC, excess post-exercise oxygen consumption. It’s a combination of the metabolic processes that happen after exercise to return your body to a normalized state. This process costs energy and thus calories.

So you basically burn more calories after exercise and the more intense the workout, the more calories you’ll burn. This is why HIIT is awesome. This raised metabolic state can last up to 72 hours in some cases.

Now, you must be super excited to get to the workout, so let’s get to it.

The workout is a circuit, where you’ll complete each exercise one after the other. Once you complete all nine exercises you’ll rest for 30 to 60 seconds and then repeat the circuit for a total of four rounds. It’s tough, but we are sure you’ll get through it.

The work intervals are relatively short making it achievable. See the intensity levels below for work and rest times.

7 day HIIT challenge workout plan download.

HIIT Warm-Up routine

Be sure to complete our warm-up prior to starting this home workout.

The workout: Full body no equipment home HIIT workout

What you’ll need: an exercise mat

Intensity Level
Level 2 – 30 on 10 off – 3 rounds
Level 3 – 30 on no rest – 4 rounds


Level 2 – 60 seconds after each round
Level 3 – 30 – 45 seconds after each round

  1. Mountain Climbers
  2. Burpee to Lunge
  3. Squat Jumps
  4. Shoulder Taps
  5. Plank Toe Reach
  6. In Out Squats
  7. Walkouts
  8. Push-Ups
  9. Sumo Squat Jumps
full body no equipment workout plan to get you sweaty and burn fat fast!

The exercises

Use the video below for a video demo of each exercise.

Do this workout in combination with other no-equipment workouts like these 3 to 4 days a week for the fastest results.

Keep training hard.

Get ready for another killer no equipmet home workout routine that promises to make you sweat! Click to get the full workout routine. Do it at home or on the road. #noequipmentworkout #hiit
This is your home workout that uses no equipment for a fast paced workout you will love. Try it now.
The 7-Day HIIT Challenge

Lose weight and get fit with our FREE 15-minute HIIT Challenge where we sed you a new 15-minute workout each day for 7 days.

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