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No Equipment HIIT Workout Under 25 Minutes Bodyweight Workout to Build Cardio and Core Strength in Less than 25 Minutes

24 Min • Total Body, Core
  • View on YouTube
    • Training Type HIIT, Cardiovascular
    • Equipment No Equipment
    • Membership Free

    Overview

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    Kayla

    Focus & Benefits: This workout is a moderately-paced cardio and core HIIT session designed to get your heart rate up while strengthening your abs and improving endurance. You’ll move through simple, athletic bodyweight exercises that combine jumping, agility, and core stability. This routine works well as a stand-alone session or paired with strength training on another day.



    Equipment: None

    Tips & Helpful Information: This workout uses a simple superset HIIT format: 30 seconds of work followed by rest, repeated twice through. The goal is to work hard during each interval, then use the rest to reset so you can maintain effort across the full workout.

    The structure alternates between cardio-focused movements (like jumping jacks, skater hops, and squat jumps) and core-focused exercises (like plank jacks, mountain climbers, and bicycles). This keeps your heart rate elevated while giving different muscle groups a chance to recover.

    Difficulty & Modifications Explained: This is a Level 2–3 workout, depending on how you approach intensity. To make it harder, increase your pace during each interval. To make it easier, extend your rest periods or lessen your tempo. 

    Closing Note: This is one of those workouts where effort matters more than perfection. Show up, move consistently, and let each round build on the last. What felt more challenging today, the cardio bursts or the core work? 

    – WORKOUT OUTLINE –

    Warm up (30” each)
    Hamstring reaches
    Lateral lunge with rotation
    Cross punch
    Butt kicks
    Step out + opposite reach
    High skips

    HIIT Circuit (30” each, 30” rest after each set. Repeat 1x.14 min total)

    Running man – switch halfway through
    Jumping jacks

    Skater hops
    Touchdown squat

    Curtsy lunge to single leg hop – switch halfway through
    Mountain climbers

    Plank jacks
    90 degree squat jumps

    Bicycle
    Flutter kicks

    Mobility Cool Down (30” each)
    Standing hamstring reach
    World’s Greatest - L
    World’s Greatest - R
    Cossack lunges (alt)
    Cossack lunge to runner stretch – L
    Cossack lunge to runner stretch – R
    Kneeling hamstring rock – R
    Kneeling hamstring rock - L