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Full Body Hiit for Beginners - No Equipment - 28 Minutes for Weight Control
growingannanas•Processed: Mar 03, 2026
28-minute workout video. HIIT, Cardio. targeting Full Body. medium intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:This workout consists of a series of high-intensity interval training exercises targeting the full body, including cardio and strength components, followed by a cool down.
🏃 Guide
This workout is designed for beginners looking to improve their fitness levels through a full body HIIT routine. It addresses the need for an effective workout that can be done at home without any equipment.
Benefits
Improves cardiovascular endurance
Aids in weight control and fat loss
Step-by-Step Guide
1
Standing Jacks
Jumping jacks to elevate heart rate + Feel your heart pumping + Ensure to land softly to protect your joints.
2
Crunches
Lie on your back, lift your shoulders off the ground + Engage your core + Avoid pulling on your neck.
3
Squats
Stand with feet shoulder-width apart, lower your body as if sitting + Feel your glutes and thighs working + Keep your knees behind your toes.
4
Push Ups
Lower your body to the ground, keeping elbows close to your body + Feel your chest and arms working + Maintain a straight line from head to heels.
5
Plank Toe Tap
In a plank position, reach one hand to tap the opposite foot + Engage your core + Avoid sagging your hips.
Safety Notes
Consult a physician before starting if you have any pre-existing conditions. Avoid if you have severe joint pain or recent injuries.
Duration: 28m 19s
Difficulty: Easy
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
Normal PeopleObesityOverweight
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension, Asthma
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Knee Disease
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
HIITCardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#28 min#half hour#HIIT#Cardio#beginner#None#Full Body#medium