30 Min FULL BODY INFERNO – Hardcore HIIT Workout, No Equipment | 4x5 Method

This one’s a full body inferno from start to finish. No equipment, just high intensity bodyweight HIIT that works every muscle group and leaves you drenched. Every round pushes your heart rate, challenges your endurance, and builds real strength through movement.

Move fast, stay controlled, and push through to the end to earn that burn. No repeats. Just 30 minutes of full effort t tests your limits.

Perform each exercise with solid form and pace yourself early—it’s a grind that builds fast. Let’s go!

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Gear I rely on:
Legends shorts → https://www.legends.com/DAN87275
Kion aminos, creatine & protein → https://bit.ly/GetKion

Follow my HIIT channel for more follow along workouts @DantheHIITMan

This is the 19th workout and the third of Week 5 in The 4x5 Method Home Workout Program. Save this playlist https://www.youtube.com/playlist?list=PL2NpXBzdtNam2Ui-yJeG1yLGdAA_EbE_r

WORKOUT OVERVIEW
Warm Up // 30s work, no rest
HIIT Circuit 1 // 30s work, 15s rest
AMRAP 1 // 120s work, no rest
HIIT Circuit 2 // 30s work, 15s rest
AMRAP 2 // 120s work, no rest
Finisher // 30s work x4, no rest
Cool Down / 30s work, no rest

EQUIPMENT
Soft surface or workout mat

00:00 HARDCORE HIIT Workout, No Equipment

Warm Up // 30s work x6, no rest
00:30 Jog in Place
01:00 Jumping Jacks
01:30 Reverse Lunges
02:00 Squat to Cross Reach
02:30 Down Dog Calf Stretch
03:00 Superman Push Ups

HIIT Circuit 1 // 30s work, 15s rest
04:00 High Knees
04:45 Shoulder Taps
05:30 Skater Jumps
06:15 Russian Twist
07:00 Jump Squats
07:45 Mountain Climbers
08:30 Side Plank Dips R
09:15 Side Plank Dips L
10:00 Wide Push Ups
10:45 Flutter Kicks
11:30 Broad Jump + Shuffle Back
12:15 Sit Up to Cross Punch
13:00 Lunge to Knee Drive R
13:45 Lunge to Knee Drive L
14:30 Bicycle Crunch
15:15 Burpee to Broad Jump

16:15 AMRAP 1 // 2:00 work, no rest
10 Prisoner Squats
10 Push Ups
10 Single Leg V-Ups
10 Star Jumps

HIIT Circuit 2 // 30s work, 15s rest
18:45 Hip Lifts
19:30 Plank Jacks
20:15 Curtsy Lunge + Leg Raise R
21:00 Curtsy Lunge + Leg Raise L
21:45 Knee Touch Crunches
22:30 Lateral Hops
23:15 Starfish Crunch
24:00 Sprint in Place
24:45 Blast Off Push Ups
25:30 Leg Raises
26:15 Jumping Jabs
27:00 Side Plank Crunches R
27:45 Side Plank Crunches L
28:30 Heismans
29:15 Long Scissor Kicks
30:00 Commandos

31:00 AMRAP 2 // 2:00 work, no rest
10 Prisoner Squats
10 Push Ups
10 Single Leg V-Ups
10 Star Jumps

Finisher // 30s work x4, no rest
33:30 Plyo Lunges
34:00 Alt Staggered Push Ups
34:30 Spider Crunches
35:00 Burpee Tuck Jumps

35:50 Cool Down & Stretch // 30s work x6, no rest

DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated