30 MIN HIIT CARDIO Workout – ALL STANDING – Full Body, No Equipment, No Repeats



Get your body moving with this 30 MIN INTENSE & FUN HIIT Workout! Burn calories, sweat 💦 and have fun with all standing, no repeat exercises that you can do anywhere! It’s just YOU vs YOU Team! Are you ready to crush it? Let’s do it!

▸ Muscles Worked: Full Body Cardio & Toning
▸ Time: 30 Min
▸ Equipment: Bodyweight Only

♥︎ Workout ♥︎
▸ 00:00 – 04:20 Warm Up: 30 sec on, 0 sec off
Warm Up Hops
Sumo Squat + Reach
Sumo Side Step
Alternating Calf raises
Side Step Jacks
Squat + Knee Tap
Side to Side Squats
Big Arm Circles

▸ 04:20 – 20:25 Workout Round 1: 50 sec on, 10 sec off
Jumping Jack + Punch
Step Back + Kick Right
Step Back + Kick Left
Skaters
Sumo In Out Jumps
Front Back Hops
Invisible Rope Jumps
Alternating Punch Up Jacks
Alternating Slams
Squat + Crunch
High Knees
Punch Up Jacks
Slams
Side Squat + Knee Tap Right
Side Squat + Knee Tap Left
Rainbow Thrusters

▸ 20:25 – 30:35 Workout Round 2: 50 sec on, 10 sec off
Butt Kicks
Knee Tap High Knees
Front Back Lunge Right
Front Back Lunge Left
Side to Side Split Jumps
Surfer Hops
Squat + Punch
Punches
Squat + Clap Jacks
Jumping Jack + Tuck Jump

▸ 30:35 – 34:20 Cool Down 30 sec on, 10 sec off
Inhale Exhale
Standing Calf Stretch Right
Standing Calf Stretch Left
Forward Fold
Upper Body Stretch

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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25 Responses

  1. Been following you're workout for a month, i can see improvement in myself ! Thank You ! Let's go team !

  2. TechBass Art says:

    Beautiful body, beautiful face. I want have a body like you.

  3. Hey Anna I have a love hate relationship with you my legs n tummy was on fire !! I look forward to your workouts always…awesome I'm now in bed after a sweaty workout…go ANNA❤❤❤I'm from the island of JAMAICA

  4. ebahermosa says:

    Oh I am so grateful to you Anna for not including Squat jump, 3pulses squat + jump, monster burpee, half burpee + tuck jump, plank jack+ burpee, and pop squat. You just made my eyes rolled for the last two exercise 😂😂😂😂

  5. Ria Xhigne says:

    I did your Yoga stretch this Morning followed by 45 min Killer Hiit It Hard 💪 This workout tomorrow morning , thanks Anna💋

  6. Loved this!! 💦🔥 Day after all your workout: I feel amazing and the next sec it’s like Ive been hit by a truck! 🤣🤣 Sore today and probably sore tomorrow – Happy Pain ♥️♥️

  7. Ohh WOW this was so intense and SUPER SWEATY, I had so much fun!!! Thank you, Anna! You are amazing!❤️

  8. A•M says:

    I was smiling the whole 34min🤗 I must thank you for raising my mood❤️ amazing HIIT🔥 thank you💪 you were absolutely stunning😍💎☀️

  9. Swaeting in winter ☺
    Love u anna❤

  10. I have a question
    Can I drink water while doing workouts? Please someone tell me I am so confused 😭

  11. I love your workouts Anna 💝 actually I am doing 28 days hit challenge and that I would do this for sure 😊 lot's of love from India 🇮🇳😘

  12. Oh my god! I just can't believe that i have done that, just a year and a half ago i wasn't even used to working out. Absolutely no bodily movement back at that time. And from then on been doing few online workouts and surya namaskar and lost approx 11kgs. Yes! I have to be 0touf of myself for my journey, but it's no way done. Fighting!

  13. MOG! 🥵 Anna this if it's sweating 💦
    It's great to see the premiere live and live 🤗👏🤩
    Soy feliz!!! 🙃🥳🥰
    It's night here, but I see you😘

  14. I missed working out with you ❤️ I'm back after my eye surgery :3

  15. Wow…. you are amazing Anna. 😘😘
    This workout,me vs me again. 😀

  16. Ohhh mañana haremos este entrenamiento gracias Anna eres la mejor 💯🔥💪👏👏👏🤗💖

  17. chikchik says:

    At least burpee free for today guys.. we need to celebrate.. 🎉🎉🎉

  18. krystandaful says:

    I hurt my wrist and am stuck to doing all standing work outs for now, but, I still love an intense sweaty challenge! So I am very excited to do this tomorrow! It's 9:30pm where I am! haha. Thank you <3

  19. 💪💪💪😍😊😊😊 Can't wait to do this Workout after my nightshift. 👌🔥❤😍💪

  20. Yeaaaa lest do it ♨♨strong together guys 😁

  21. I really love it!!! Can you do one of an hour 🤍🥺

  22. Laura Velez says:

    Can’t wait!!!!! ❤️ 💪

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