30 Min No Repeats No Equipment Cardio and Strength Workout

About this workout

A 31-minute medium-level HIIT and strength workout for the whole body, with no equipment.

How it runs

After a 26-second intro, you move through 31 timed work blocks of about 50 seconds, each followed by 10 seconds of rest. A beep marks every change, so you can follow along without watching the clock.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

• Bear crawl (bodyweight)
• Mountain climber (bodyweight)
• Alternating cossack squat (bodyweight)
• Split squat (bodyweight)
• Wall sit (bodyweight)
• Prone swimmer (bodyweight)