20 Min Fat Burning HIIT Workout - Full body Cardio, No Equipment, No Repeat

Do this 20 min full body HIIT workout and burn 300 calories. With a variety of high intensity strength and cardio movements this routine is great for both burning fat and building strength. The workout is sweaty and intense, but most importantly, it's effective and will get your heart pumping!
💪 Workout Programs: www.skool.com/training-grounds
🚀 Advanced Programs + Coaching: www.skool.com/modern-day-warrior
▸ Full Body HIIT Workout
▸ Time: 20 Min
▸ Intervals: 45s on/ 15s Rest
▸ No Equipment
▸ Calorie Burn ~300
Let me know what you think about this workout, share your progress, or ask me a question in the comments! 💬💙
IG: / olisjostrom
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[@Astronomynatureandmusic]

♥️ the no-nonsense act. Shirts on, no showing off - just helping us to keep in shape during dark winter months. Thanks.

[@leandro0rsantos]

00:02 Jumping jacks 01:00 High knees 02:00 Shuffle woodchops 03:00 Jabs + uppercuts 04:00 Squat + knee to elbow 05:00 Scissor jumps 06:00 Side lunge shuffle + floor touch 07:00 In and out + knee to elbow 08:00 Squat + twist jump 09:00 Side lunge + knee thrust 10:00 Runner step back + knee thrust 12:00 Knee up + continues punching 13:00 Ghost rope 14:00 Run side to side + squat jack 15:00 Shoulder + knee taps 16:00 V sit + punch 17:00 Out step + reach 18:00 4 climbers + kickback 19:00 Max out pushups

[@Nakama413]

Thanks really helps

[@Jiriaya484]

Tnx bro

[@AlexanderKotov-sf6ur]

thanks

[@user-ro2rh1yo7m]

Thanks bro

[@AcADino]

Thanks

[@exoticgaming12350]

After doing this for three weeks i noticed considerable amount of improvement in my running

[@habibamir1972]

Three weeks... But bro how? 🤣... He uploaded this like 12/13 days ago.. So how you can do this workout for three weeks? 🤣... Like seriously.. Please give us a honest review😆👍

[@exoticgaming12350]

@@habibamir1972 I am doing these cardio exercises for the past 5 weeks and the gym trainer showed me these exercises and I wanted to learn some new workouts so then I looked at KZbin and found out this video and i realized I have been doing this before so I posted my honest review about this. It's not like I learned from this video.

[@weston7995]

happy for you! keep pushing

[@Adi-tl9pm]

Three weeks alone enough to improve your running capabilities. As a matter of fact 2weeks is more than sufficient if run daily.

[@aishikachakrabortystad9059]

Did you do all these exercises or few of them

[@taracarey7976]

After a difficult few months of barely having a moment to myself to workout, this is the first HIIT I did and I loved it. Thanks.

[@jhonnyjean8704]

LOL

[@pieskotkura]

yeeesss, no fuss, no unnecessary complications, just good cardio perfect for after strength training workout!

[@houssambenchiha722]

How do you have the energy to do both, God bless

[@pieskotkura]

@@houssambenchiha722 i only do about 30 minutes split, so it totals to about 45-50 minutes with cardio!

[@velmaholcombe9908]

Thanks for sharing this video with us I'm 71 and I really needed it,I have Arthritis in both knees

[@Joyful-Heart777]

My second workout on your channel in the last week, and good easy to follow yet diverse exercises for the full body, good beats without nasty lyrics and great visuals - timer, % complete and what comes next 👍

[@shivaun79]

This was great. Been looking for a cardio workout to supplement my strength training programme. Great music, some innovative moves, no repeats! Highly recommend !

[@arelysberries]

I loved this workout because we don’t have repeat sets!!! Thank you 😊

[@EvolveYourBrain]

This was a perfect workout for me after my knee recovery. I’m surprised I was able to finish it with little extra break in between

[@jay2955]

tried so many different HIIT, tabata follow along on youtube over the years and I must say your workouts are fun and challenging without feeling like completely out of breath at the end. This is coming from someone works out regularly. Thank you and subbed from USA!

[@markanthony75]

i'm watching this workout while enjoying my Triple Cheese Beef burger.

[@JulianaM13]

I am glad I found your workouts. I am doing HIIT in my "recovery days" and I love your HIITs videos

[@mariosergio7537]

That's so amazing, I've been doing it for two months everyday and lost 5 kilos. It's incredible feel good my self by seeing the results of persistence

[@drjeethu25]

Are u saying it real that you lost 5 kg in two months. Please tell more about Hou you achieved that

[@mariosergio7537]

@@drjeethu25 yes , I did, sharing more details... basically I cut out the amount of food a little bit. Not bread, not cookies, less sugar, I get my self through salads, fruits, vegetables, but I did not stop eating meat. Now I've already lost 7 kg. It's too much difficult at first, but over time your body get used to that.

[@keysielizabethcallejaspena1765]

O​@@drjeethu25

[@Jiiiisossj78998]

​@@keysielizabethcallejaspena17655kg is too long time to lose weight u should have burned even 10 kg in two months

[@MrM4rvelous]

5kg in 2 months is not that much I guess, depending on your starting weight -

[@EvaCrafts_1]

1st time doing one of your workouts, absolutely loved this quick effective 20 minute hiit!! Thank you. Can't wait for more!

[@ferccini]

BRilliant training session, thanks for sharing this. In fact, your videos are fun, effective and straight to the point, which is exactly why I needed!

[@techbaalak]

lets start day 1

[@OliverSjostrom]

Let’s gooo 🔥

[@YosefBourouis]

Please tell me, have you lost weight or even had a wonderful change? ❤

[@jhongomez2253]

Now 3 months ago hows the result?

[@KillerDude18]

This was the perfect workout for me ever and these were intense workout exercises . Thank you for this ❤

[@ferdinandikwang7618]

Imma be honest. I hadn’t worked out in about a year and after this I felt like my body was gonna breakdown and I’d 💀 but it was a GREAT workout. I think I’ll take it easy tomorrow

[@user-gh4vn6tu1f]

100% na primeira aula . Obrigado OLIVER !

[@preciousmtonda294]

This was a great workout. Thank you 😊 I feel so good.

[@achinthanayanananda2466]

Thank you very much.Very helpful under stressful conditions

[@rudolfowedekind3861]

Parabéns ótimo trabalho ótima seleção de exercícios 👏

[@ignaciomarroquin7596]

Excelente rutina. Sin repeticiones, me encanta

[@petedrake9968]

Been doing this workout once every two days.. great benefits

[@YourWorkout]

Great workout! You are my inspiration for fitness goals and channel. Got my heart pumping!😅

[@MakeYourLifeBetter2]

Holy crap! That was a seemingly unassuming workout that sneaks up on you! Lots of new moves I've never seen or done before. Great short & sweet workout. I look forward to session #2... I think.

[@simranvues]

Excellent loved the workout thank you Oliver 💪🏻🙏🏻

[@findanycar496]

Completed 9th workout. Thank you so much. This is awesome

[@dinkannub4624]

how is it

[@narshtinah1453]

Honestly this was a superb workout for me,since the year started 💪 👏

[@prashanthaldankar1617]

It's my first time doing a HIIT.. feeling pumped 🔥

[@findanycar496]

Finished 3rd workout. Feels great!!

[@lipsachhotray1021]

nice bg music and fresh workouts feeling the dopamine!

[@AJ18892]

Bro got me fired up!!!! Constructive video and no BS!!! Keep up the good work

[@jump4life77]

Thank you for your teaching i really appreciate that 🙏💯

[@chapletgymworkout]

What an awesome cardio workout keep it up and you reading this message always stay connected, consistent and discipline with the help of good diet will help you grow

[@Lau-jl8eu]

Really good , easy to follow and no talk❤❤❤

[@user-wn2qk5fc5g]

This is a great addition to a fitness routine.

[@user-kb1jj1rx9i]

Thank you very much ❤❤❤ it was incredible training

[@MuhammadFaisal-me8xk]

Great man, thanks for this helpful exercises

[@josecortez1001]

Great 20 minute break. Thank you.

[@fammue]

Thanks for this playlist, loving your workouts!!! Challenging but fun!!! I often don't like to watch some of the yt women because some barely have clothes on and even I as a woman feel uncomfortable watching, really. So this channel and hasfit have been my good sources of great workouts. 😊 🎉

[@user-ig1in3zb2e]

Really experienced well in summer days with too much sweat. Really loving 😍

[@nellygalantine9459]

Guauuuu...hermosa clase ,gracias👏👏👏👏😊

[@mohitchauhan818]

Thanks mate Such effective workout

[@amardeeplimbu6938]

Amazing , I did it for the first time today I feel great.

[@yaelprins7105]

So glad I found you, like your workouts soooo much🎉

[@itsjustme347]

Fun workout. Added weights to this and it was even better. Thanks!

[@nourhanabuhajar8156]

Just love it it is been along time since i do a normal hiit workout

[@user-yb2th6dq4o]

Thank you for the video,my first time...i struggle a bit but i've enjoyed it!! I'll definitely do it again

[@user-yb2th6dq4o]

I'm still at it, major improvement and weight loss...im just loving it 🤙

[@user-kd9pt3jy6m]

I really enjoyed, thank you very much 👏👏👏👏👏👏

[@PaulJacobs1970]

Thank you for this. Not only is it a fantastic HIIT workout it’s made me stop smoking as I want to get better and better at this and do the Blaze circuits at the gym. No more cigs for me after today. Even when I booze. It doesn’t make sense. When I was super fit in my 20s and 30s I didn’t smoke so here I am at 53 smoking and I’m probably making up for my lack of fitness by doing something else that’s bad for me. Doesn’t make sense. Thank you

Full body fat burning exercises without equipment. I really like the exercises on your channel. It's very easy to follow each video and I personally find it very effective. Thank you very much.

[@gregoriomonrreal2797]

Muy bueno, gracias

[@Mario-wx9cf]

Good way to begin the summer. Thanks Oliver

[@manuelquerito6817]

Excellent routine, you are the best

[@syamsurialbugisi3453]

Thank you for your work out. Very easy

[@vanessademimuid6532]

Ca fait du bien ! Merci pour ce workout 💪

[@robertofarias6701]

Buenos ejercicios amigo... Gracias

[@Romiii_ii]

Music on point 👌🏻.Last 5 min of planks - the toughest. A good one

[@bilallakamora4127]

يعطيك الصحة و العافية

[@147brix5]

Amazing workout Started to sweat alot when it came to Exercises sitting down.🙌🙌🙌

[@sunnyt56]

Good one, love it. Thank you so much Oliver 😊

[@omniversecombat9158]

Thx bro am feeling good till now i have been couch potato but now trying to change my hoobies i really enjoyed this session i will daily do this for now on. Thx ❤️

[@zakplaystuff6580]

how did it go so far

[@nelitaarolfo7170]

que buenooo..te pre avisa el siguiente...y no necesitas ningun elemento...completito gracias

[@user-nu9gp9bc6e]

잘 따라해 볼게요😂❤

[@ameersaqib2724]

Its really worth it.. motivated❤

[@pedropenduko3400]

Thank you so much.😊

[@irenepaez4264]

Definitivamente desde hoy tu seguidora❤

[@Nacerboudehane-wj4vn]

أروع فيديو🎉🎉🎉 واخيرا وجدت ما كنت ابحث عنه

[@shalom8147]

Great burnout this morning. I enjoyed it, thanks bro...

[@Mrvo974]

Thank you, good job

[@bimalkarki5822]

THANK FOR SHARING ,, ITS REALLY USEFUL ,,,,

[@fitnessBoy99999]

I started training today and I am uploading videos from my KZbin channel every day. Brother, I am also training until I am old enough to teach you and others. 🥰❤

After practicing, I had a high fever because of exhaustion, but now I'm used to it, it's great, thank you.

[@garryhoney80]

Age 45 , Wt:83Kg, Ht:5"7 , Tested for high cholesterol and triglycerides and boundary level HBa1C Day 1 : Couldn't go beyond 36% as ran out of breath. Hopefully within a month should be able to do it 100% in one go

[@Fitcozi]

🔥💦 What a workout! This 20-minute fat-burning HIIT session is a total game-changer! 🏋‍♀💪 The fact that it's full-body, requires no equipment and has no repeats makes it so accessible and exciting. The variety of exercises kept me engaged the entire time, and I'm feeling the burn in all the right places! 🔥 Perfect for anyone looking to squeeze in an effective workout without a lot of time or equipment. Kudos to the instructor for making it challenging yet doable. Can't wait to make this a regular part of my routine! Who else is sweating it out with me? 💦👊 #HIITWorkout #NoEquipment #FitnessGoals 🚴‍♀✨

[@hexphotos4040]

thank you bro for the good morning workout!

[@nawfun8880]

Great exercises for full body fitness and fat burning 😊❤

[@franzibarra5250]

Wow!! Rutina muy completa y productiva. Estoy escurriendo de sudor. Los nuevos coló yo a aprovecharla al máximo. Amigo muchas gracias por tu tiempo. Un nuevo seguidor de a diario🙏👍🤗

[@findanycar496]

Completed 4th workout. 🎉

[@RaihanahaftaKartika]

Easy to do and I get a lot of good impacts.

[@familyjoytv]

Love this workout because it has resting time not like some workout with out rest

[@rafaelsacramento2292]

Muito bom esse hiit excelente acabei e fazer irei fazer sempre 👏🏾👏🏾👊🏾

[@user-tg2ni7cw3e]

Thanks for the workout

[@ruthatri5118]

Declare myself fan of this routine 🎉❤

[@himawari2933]

Hi Oliver! Thank you so much

[@emmamajor5437]

I enjoyed that - thanks. I liked the combo of the climbers and kickback.

[@user-lv4zl1cj3v]

I gotta say it to you Oliver, you're really a storm. No doubt about it

[@bouyaikama303]

I follow Tff and Dan on you tube and they do little similar but more intense and advanced. Right now its 6weeks challenge every parts of your body's and I love them. I just decided to check you out and not bad. I might do some of yours as well for a change. Keep up with the good work.

[@hasibayoubi9484]

This was great thanks ❤❤❤

[@shaneweston4747]

Thanks for the sweat.. needed that

[@bandanatamang1886]

😅 I am ready to sweat my master 😊 💪💪

[@mohamedgouni6247]

Just thank you coach

[@abdulraheem84ify]

Easy and effective Loved it

[@swapnilapotikar1406]

Will definitely try from upcoming monday

[@saracaldasf.3512]

Hoy quemé 300 calorías! Gracias!!

[@robsoncruz86]

Muito bom, faço sempre

[@oscarfumo5417]

From Mozambique, working out with you. This really "work out" for me. Thanks/Obrigado.

[@luigiluccelo5381]

20 MINUTOS FULL CANDELA, Q GRAN TRABAJO COACH OLIVER. UN ABRAZO 🫂🤝👍