FIRE & FURY: 35 Minute No Repeat HIIT (No Equipment!)


 WORKOUT DETAILS

⏱️ Duration: 35 minutes 🏋️ Equipment: a workout mat (optional) ⏱️ Round 1: 20 sec work, 10 sec rest ⏱️ Round 2: 30 sec work, 15 sec rest ⏱️ Round 3: 40 sec work, 20 sec rest ⏱️ Finisher: 20 sec work x3, no rest Warm Up // 30x6 00:25 Jumping Jacks 00:55 Arm Circles 01:25 Standing Knee Drives 01:55 Squats 02:25 Reverse Lunges 02:55 Butt Kicks Workout Round 1 // 20s work / 10s rest 03:55 High Knees 04:25 Shoulder Taps 04:55 Lunge, Squat, Lunge 05:25 Mountain Climbers 05:55 Reverse Lunge Knee Drive 06:25 Push Ups 06:55 Squat Pulses 07:25 Half Burpees 07:55 Bicycle Crunches 08:25 Oblique V-Ups R 08:55 Oblique V-Ups L 09:25 Side to Side Squats 09:55 Lateral High Knees 10:25 Spider Climbers 10:55 Commandos 11:25 Pop Squats REST 30 Workout Round 2 // 30s work / 15s rest 12:15 Cross Mountain Climbers 13:00 Side Plank Hip Dips 13:45 Side Plank Hip Dips Switch 14:30 Single Leg Glute Bridge R 15:15 Single Leg Glute Bridge L 16:00 Prisoner Squat 16:45 Lunge to Front Kick R 17:30 Lunge to Front Kick L 18:15 Plank Jacks 19:00 Extend to Tuck 19:45 Sprinter Sit Ups 20:30 Push Up Burpees 21:15 Run in Place 22:00 Plank Hops REST 30 Workout Round 3 // 40s work / 20s rest 23:00 Lateral Squat Walk + Jump 24:00 Glute Bridge Pulse 25:00 Staggered Squats Alternating 26:00 Push Up T-Rotations 27:00 Plank to Bear Plank 28:00 Curtsy Lunge to Side Lunge R


29:00 Curtsy Lunge to Side Lunge L 30:00 Bodyweight Thruster 31:00 Cossack Squat 32:00 Step Back Knee Drive Twist R 33:00 Step Back Knee Drive Twist L 34:00 10x High Knees + Burpee REST 30 Finisher 20s work each, no rest 35:10 Squat Jacks 35:30 Quick Feet 35:50 1 1/2 Jump Squats



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