Hey there! Are you ready for an amazing full-body HIIT workout? Look no further than this 25-minute routine by growingannanas. In this video, you’ll find a variety of cardio and strength exercises that don’t require any equipment, making it perfect for beginners. Get ready to get your heart rate up, burn calories, and have a blast while working out. Trust me, you’ll feel the high after completing this routine! So grab a mat and let’s get started on this no-repeat home workout!

25 MIN FULL BODY HIIT for Beginners – No Equipment – No Repeat Home Workout

Are you ready to get your heart pumping and burn some calories? With this 25-minute full-body HIIT workout, you’ll be able to do just that, all from the comfort of your own home. The best part? You don’t need any equipment – just a mat! So let’s get started and have some fun while sweating it out.

Round 1

The first round is all about warming up your body and getting ready for the intense workout ahead. Each exercise will be 40 seconds long, followed by a 10-second break. Here are the exercises in this round:

1. Standing Jacks: Start by standing with your feet together and arms by your sides. Jump your feet out to the sides while simultaneously raising your arms above your head. Return to the starting position and repeat.
2. 4 Crunches + 4 Squat Pulses: Begin by lying on your back with your knees bent and feet flat on the ground. Perform 4 crunches, lifting your upper body off the ground and bringing your chest towards your knees. Then, stand up and perform 4 squat pulses, lowering your body down into a squat position and pulsing up and down.
3. Squats: Stand with your feet shoulder-width apart. Lower your body down into a squat position, pushing your hips back and bending your knees. Return to the starting position and repeat.
4. Walk It Out: Stand with your feet hip-width apart. Take a step forward with your right foot, then the left foot, and continue walking in place.
5. Reach Up & Down: Stand with your feet hip-width apart and arms by your sides. Reach up towards the ceiling with both arms, then lower them back down to your sides. Repeat this motion.
6. Plank Side Steps: Start in a plank position, with your hands directly under your shoulders and your body in a straight line. Step your right foot out to the side, then bring it back to the starting position. Repeat on the left side.
7. Push Up + Child’s Pose: Begin in a high plank position, with your hands directly under your shoulders and your body in a straight line. Lower your body down towards the ground, keeping your elbows close to your sides. Push back up to the starting position, then shift your weight back towards your heels and lower your body into a child’s pose.
8. Split Squat R: Stand with your feet hip-width apart. Step your right foot back and lower your body down into a lunge position, making sure your left knee is directly above your left ankle. Push back up to the starting position and repeat on the other side.
9. Split Squat L: Stand with your feet hip-width apart. Step your left foot back and lower your body down into a lunge position, making sure your right knee is directly above your right ankle. Push back up to the starting position and repeat on the other side.
10. Step Back Burpee: Start by standing with your feet hip-width apart. Step your right foot back into a reverse lunge, then place your hands on the ground and jump your feet back into a plank position. Jump your feet back up to your hands, then stand up and return to the starting position. Repeat on the other side.
11. Plank Toe Tap: Begin in a high plank position, with your hands directly under your shoulders and your body in a straight line. Lift your right foot off the ground and tap your left toe. Return to the starting position and repeat on the other side.
12. Squat + Crunch: Stand with your feet shoulder-width apart. Lower your body down into a squat position, pushing your hips back and bending your knees. As you stand back up, bring your right knee towards your chest and crunch your abs. Repeat on the other side.
13. Slow Climbers: Start in a high plank position, with your hands directly under your shoulders and your body in a straight line. Bring your right knee towards your chest, then return it to the starting position. Repeat on the left side.
14. Squat + 3 sec hold: Stand with your feet shoulder-width apart. Lower your body down into a squat position, pushing your hips back and bending your knees. Hold this position for 3 seconds, then stand back up and repeat.
15. Shoulder Taps: Begin in a high plank position, with your hands directly under your shoulders and your body in a straight line. Lift your right hand off the ground and tap your left shoulder. Return to the starting position and repeat on the other side.
16. Superman Push Ups: Start in a high plank position, with your hands directly under your shoulders and your body in a straight line. Lower your body down towards the ground, keeping your elbows close to your sides. As you push back up, lift your right arm and left leg off the ground, extending them straight. Lower them back down and repeat on the other side.
17. Low Plank Leg Raises: Begin in a low plank position, with your elbows directly under your shoulders and your body in a straight line. Lift your right leg off the ground and raise it as high as you can, then lower it back down. Repeat on the other side.

Round 2

In the second round, the exercises will be 30 seconds long, with a 10-second break in between. Here are the exercises in this round:

1. Crunches: Lie on your back with your knees bent and feet flat on the ground. Perform crunches by lifting your upper body off the ground and bringing your chest towards your knees. Lower back down and repeat.
2. Lean Back Body Twists: Sit on the ground with your knees bent and feet flat on the ground. Lean back slightly, engaging your core. Twist your torso to the right, then to the left. Repeat this motion.
3. Reach + Knee Hug: Stand with your feet hip-width apart. Reach your arms up towards the ceiling, then bring your right knee up towards your chest and hug it with your arms. Return to the starting position and repeat on the other side.
4. Legs In Up Down: Begin by lying on your back with your legs extended straight up towards the ceiling. Lower your legs down towards the ground, then lift them back up. Repeat this motion.
5. Ab Hold: Sit on the ground with your knees bent and feet flat on the ground. Lean back slightly, engaging your core. Lift your feet off the ground and extend your legs straight. Hold this position for the required time.
6. 1 Leg Glute Bridge R: Lie on your back with your knees bent and feet flat on the ground. Lift your right leg off the ground and extend it straight. Lift your hips off the ground, squeezing your glutes at the top. Lower your hips back down and repeat on the other side.
7. 1 Leg Glute Bridge Pulses R: From the 1 Leg Glute Bridge position with your right leg extended straight, lift your hips off the ground and pulse up and down. Repeat on the other side.
8. 1 Leg Glute Bridge L: Lie on your back with your knees bent and feet flat on the ground. Lift your left leg off the ground and extend it straight. Lift your hips off the ground, squeezing your glutes at the top. Lower your hips back down and repeat on the other side.
9. 1 Leg Glute Bridge Pulses L: From the 1 Leg Glute Bridge position with your left leg extended straight, lift your hips off the ground and pulse up and down. Repeat on the other side.
10. Step Back Burpee + 2 Punches: Start by standing with your feet hip-width apart. Step your right foot back into a reverse lunge, then place your hands on the ground and jump your feet back into a plank position. Jump your feet back up to your hands, then stand up and throw 2 punches. Repeat on the other side.
11. Leg Lift + Push Up R: Begin in a high plank position, with your hands directly under your shoulders and your body in a straight line. Lift your right leg off the ground and perform a push-up. Lower your leg back down and repeat on the other side.
12. Leg Lift + Push Up L: Begin in a high plank position, with your hands directly under your shoulders and your body in a straight line. Lift your left leg off the ground and perform a push-up. Lower your leg back down and repeat on the other side.
13. Plank Front Back Walk: Start in a high plank position, with your hands directly under your shoulders and your body in a straight line. Walk your hands forward, then walk them back to the starting position. Repeat this motion.
14. Low Plank Dips: Begin in a low plank position, with your elbows directly under your shoulders and your body in a straight line. Dip your hips down towards the ground, then raise them back up. Repeat this motion.
15. Low Plank Hold: Remain in a low plank position, with your elbows directly under your shoulders and your body in a straight line. Hold this position for the required time.

Cool Down

After completing the two rounds of intense exercise, it’s important to cool down and stretch your muscles. This will help prevent any post-workout muscle soreness and improve your flexibility. Here are the exercises in the cool-down:

1. Child’s Pose: Begin by sitting on your heels. Lean your upper body forward, extending your arms out in front of you and resting your forehead on the mat. Hold this position and take deep breaths.
2. Deep Lunge R: Step your right foot forward into a lunge position. Lower your back knee down to the ground, keeping your front knee directly above your ankle. Lean forward and feel the stretch in your hip flexor. Hold this position and breathe.
3. Deep Lunge L: Step your left foot forward into a lunge position. Lower your back knee down to the ground, keeping your front knee directly above your ankle. Lean forward and feel the stretch in your hip flexor. Hold this position and breathe.
4. Inhale: Take a deep breath in, filling your lungs with air.
5. Exhale: Release your breath, letting go of any tension or stress.

Remember, everyone is different and you can modify this workout to suit your own fitness level and abilities. Take breaks when you need to and listen to your body. If you’re new to exercise, start with the simpler exercises before attempting the more advanced ones. And as always, consult a fitness professional before starting any new exercise program.

So grab your mat, put on some comfortable workout clothes, and let’s get started on this full-body HIIT workout! You’ll be feeling the burn and the high afterwards. Join the growingannanas community to stay motivated and share your progress with others. Don’t forget to take care of yourself and stay safe while working out. Have fun and enjoy the benefits of this no-equipment, no-repeat home workout!