Home » Intense 20-Minute, Equipment-Free HIIT Cardio Full Body Workout at Home

Intense 20-Minute, Equipment-Free HIIT Cardio Full Body Workout at Home

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20 MIN HARDCORE HIIT Cardio Full Body Workout – No Equipment – Home Workout

Welcome to the 20-minute hardcore HIIT cardio full body workout! Get ready to sweat, burn calories, and get your heart rate up with this intense workout that requires no equipment. Whether you’re at home or anywhere else, all you need is a mat and some water for hydration, because trust me, you’ll need it!

Why HIIT Cardio?

High-Intensity Interval Training (HIIT) cardio workouts are known for their effectiveness in burning fat and improving cardiovascular fitness. The combination of intense bursts of exercise followed by short recovery periods pushes your body to its limits, increasing your heart rate and metabolism. Not only does it help you burn calories during the workout, but it also continues to burn calories even after you’ve finished exercising, thanks to the intense metabolic effect.

The Workouts

This 20-minute HIIT workout consists of a variety of exercises designed to target your entire body. Get ready to challenge your muscles and push your limits! Here are some of the exercises included in this workout:

  • Squat Leg Kick
  • Plank Jacks
  • Jumping Jacks
  • Pop Squat
  • Fast Bicycles
  • Flutter Kick Variation
  • Run in Place
  • Lateral Squats
  • Star Jumps
  • Jumping Lunges
  • Spider Crunch
  • Crunch Jab
  • Side Jabs
  • Squat Jump Variation
  • Squat Crunch
  • Burpees
  • Half Burpees
  • Leg Raises
  • Crunch Variation
  • Mountain Climbers

These exercises target different muscle groups and provide a full-body workout experience. They are designed to challenge your strength, endurance, and agility, helping you burn calories and build lean muscle.

Music and Motivation

No workout is complete without some energizing music to keep you motivated! In this workout, the music selected will keep you pumped up and energized throughout the intense intervals. From Sean Paul’s “Temperature” to Becky Hill and David Guetta’s “Remember” and Jonasu’s “Black Magic,” you’ll have the perfect playlist to keep you going. You can find these songs and more on Lickd, a platform that provides music for your YouTube videos.

Additionally, if you’re looking for some daily workout inspiration, make sure to follow GainsbyBrains on Instagram. You’ll find workout tips, motivation, and updates on new workout programs to keep you on track with your fitness journey.

Safety First

Before starting any exercise program, it’s essential to check with your doctor to ensure you’re in good health and able to exercise. While this workout is designed to be intense, it’s important to listen to your body and modify any exercises if needed. If you’re unsure about proper exercise form, consider consulting with a fitness professional before attempting this workout.

Remember, the goal is to challenge yourself, but not at the expense of your safety. Your health and well-being should always come first, so be mindful of your limitations and focus on maintaining proper form throughout the workout.

Conclusion

Ready to take on the challenge? This 20-minute hardcore HIIT cardio full body workout is the perfect way to get your heart rate up, burn calories, and build strength and endurance. With no equipment required, you can do this workout right in the comfort of your own home. Follow the exercise schedule from the free guide or stick to this workout for 14 days, and watch your fitness levels soar!

Remember to stay hydrated, listen to motivating music, and always prioritize safety. Push yourself, but know your limits, and be proud of every step you take towards a stronger and healthier you. Get ready to sweat, have fun, and reap the benefits of this hardcore HIIT cardio full body workout!

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32 comments

HIIT September 11, 2023 - 10:26 am

Great workout thank you 🎉😊

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Tahni C September 11, 2023 - 10:26 am

Another amazing sweaty workout!! Love your music choice (especially when Sean Paul came on haha 😃), no repeats, and the challenge. Thank you as always chica, keep it up!!!! 😊

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Melanie Staes September 11, 2023 - 10:26 am

I love your workouts
They are intense but at the same time very relaxing, because of the no talking. I definitely keep following you for more trainings.
Can you make another video for toning the bum? 🙏

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Laura Blaser September 11, 2023 - 10:26 am

I’m definitely in love with your workouts 😮 but do you know approximately how many calories we burned during this ?

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GTN ?¿? September 11, 2023 - 10:26 am

Very intense workout, I really liked it!

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simone orefice September 11, 2023 - 10:26 am

Did it!

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Sushila Rai September 11, 2023 - 10:26 am

love from India mumbai best workout n motivational to need more keep it up ❤

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Laura Tarmey September 11, 2023 - 10:26 am

Wow just finished this 🥵 sweated so much, great quick fix for my day thanks

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Amna Amjad September 11, 2023 - 10:26 am

Started my workout with this exercise done now it’s time to burn abs

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Phil Toner September 11, 2023 - 10:26 am

She's getting it hard to do a lot of the move's, maybe she'd be better doing low impact workouts

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Francesco Rossi September 11, 2023 - 10:26 am

I really enjoyed it.
This workout is very demanding, but at the same time it gives a lot of well-being.
❤🧡💛💚💙💜
Thank you so much 🙏

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Miguel Angel Trujillo September 11, 2023 - 10:26 am

Super, me encantan tus rutinas, un saludo!!!

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ΕΙΡΗΝΗ ΜΑΓΓΙΩΡΟΥ September 11, 2023 - 10:26 am

💓💓💓💓🙂🙂

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Fitness&Vlogs September 11, 2023 - 10:26 am

super hit work out i love it❤❤

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Anthony Mccall September 11, 2023 - 10:26 am

Thank you

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Костянтин Носатов September 11, 2023 - 10:26 am

Thanks for you job, very professional home cardio workout with no equipment

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Cindy G September 11, 2023 - 10:26 am

I was struggling through the jumping split squats and then the burpees. I love how you show the real time work out to keep me going. I felt like we struggled together, me more than you but showed me you are a human like me! Definitely better thank working out on my own. Thank you for great content

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Karina Urrutia September 11, 2023 - 10:26 am

Gracias por hoy miércoles!

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Lisa Crowley September 11, 2023 - 10:26 am

Yeppieeeeeee, cant wait to do this after work thank you so much ,,,love your hitt workouts all your workouts are so amazing ,,

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pieternr6 September 11, 2023 - 10:26 am

Thanks Sophie, killed me 🥵
Started this week training with you. Great workouts! 👍

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Carlos Method Fitness September 11, 2023 - 10:26 am

Another great workout and loving the tunes in this one. We love your channel. Carlos & Bex x

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karan sahai September 11, 2023 - 10:26 am

This was so amazing . Loved it so much . Thnxs Sophie

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Ionel Nistor September 11, 2023 - 10:26 am

Foarte bun antrenamentul…!!!

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Phillip Wheeler September 11, 2023 - 10:26 am

Bravo!!! I usually sleep so well after a day of strength training with weights/machines. I am pleased to say I did the above HIIT workout yesterday. Thereafter, I immediately ate your recipe for tuna, nori, cucumber, mayo, black pepper and Sriracha with a small bowl of cooked broccoli. WOW. Slept like a baby and just woke up with fabulous feeling of accomplishment. I loved this workout!🥑 This was a "HIIT" (pun intended)🤪

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Alexandra Kirichuk September 11, 2023 - 10:26 am

Your workouts and you are incredible! 😍Thank you for what you do and for your energy!🔥 Keep going! You are a great motivator! 💪🏼

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Luis X September 11, 2023 - 10:26 am

🤘😎🇳🇱🇲🇽🤘😎 Yeah 🤘😎🤘

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SPORT GYM September 11, 2023 - 10:26 am

I want videos of soft exercises pilates flexibility and mobility

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Tomtil Lets plays September 11, 2023 - 10:26 am

Fantastic workout! Really useful stuff! Absolutely loved it! Keep up the great work! 😀❤️

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Youness ABDERRAZZAK September 11, 2023 - 10:26 am

Good one ! Thanks 🙏🏾

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Lisa Beal September 11, 2023 - 10:26 am

Thanks for putting these videos together! I love the real time and music selection! I am sweating 😅

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Aesthetic Business Fangirl September 11, 2023 - 10:26 am

Your amazing!

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Monica Fitness September 11, 2023 - 10:26 am

I love your workouts, I’ve been at this fitness journey for a while and I must admit it’s no walk in the park, I love how dedicated you are & you most definitely inspire me to work hard! Much love from Cali❤️

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