No-Equipment Shred
Get a high-output session with zero equipment and a clear work-rest rhythm you can repeat each week.
Warm-up
- Jumping jacks
- Hip circles
- Walkout to plank
Workout rounds
Round 1
Work 35 seconds Rest 15 seconds- Jump squat
- Push-up to knee drive
- Fast feet
Round 2
Work 35 seconds Rest 15 seconds- Reverse lunge to drive
- Mountain climber
- Hollow body hold
Cooldown
- Box breathing
- Calf stretch
- Figure-four glute stretch
The key to making short HIIT effective is not random intensity. This session uses a clear interval design so you can push hard, recover just enough, and stay consistent from round one to the finish.
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