Intermediate Hiit Lose Fat Workout — No Equipment

Intermediate no-equipment HIIT workout for fat loss, focusing on compound movements and core strength. Burn calories efficiently!

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

Exercise Breakdown (8 exercises)

  1. 1. Jumping Jacks
    3 sets · 20 reps · 30s rest
  2. 2. Bodyweight Squats
    3 sets · 12 reps · 60s rest
  3. 3. Push-ups (on knees if needed)
    3 sets · 10 reps · 60s rest
  4. 4. Walking Lunges (alternating legs)
    3 sets · 10 reps · 60s rest
  5. 5. Plank
    3 sets · 45s reps · 45s rest
  6. 6. Mountain Climbers
    3 sets · 15 reps · 45s rest
  7. 7. Glute Bridges
    3 sets · 15 reps · 45s rest
  8. 8. Cool-down stretches (quads, hamstrings, chest, triceps)
    1 sets · 30s per stretch reps · N/A rest

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