Beginner Hiit Lose Fat Workout — No Equipment

Beginner no-equipment HIIT workout for fat loss, focusing on compound movements and core strength.

Level: beginner · Muscle group: hiit · Equipment: none · Duration: 30 min

Exercise Breakdown (10 exercises)

1. 1. Jumping Jacks
   3 sets · 20 reps · 30s rest
2. 2. Bodyweight Squats
   3 sets · 15 reps · 60s rest
3. 3. Push-ups (on knees if needed)
   3 sets · 12 reps · 60s rest
4. 4. Lunges (alternating legs)
   3 sets · 10 reps · 60s rest
5. 5. Plank
   3 sets · 30s reps · 60s rest
6. 6. Crunches
   3 sets · 15 reps · 60s rest
7. 7. Bird Dog
   3 sets · 10 reps · 60s rest
8. 8. Mountain Climbers
   3 sets · 20 reps · 30s rest
9. 9. Quad Stretch
   1 sets · 30s reps · 15s rest
10. 10. Hamstring Stretch
    1 sets · 30s reps · 15s rest

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