No-Equipment HIIT: 24 Fat-Burning Moves | Lean with Jess EP.1

A full-body HIIT class with Jess: 3 rounds of 8 moves, 24 moves in all. No equipment, just the space of a yoga mat. The video runs about 33 minutes, warm-up and cool-down included. Level: hard, but most jumping moves have a low-impact option.

How the class works

• Warm-up: about 4 minutes
• 3 rounds of 8 moves, 1 minute per move
• 1 minute of rest after rounds 1 and 2
• Cool-down: about 3 minutes
• Equipment: none

Round 1: legs and cardio (starts 3:50)

• 3:50 Squat to overhead reach
• 4:50 Alternating reverse lunge + knee drive
• 5:50 Skater hop (low impact: side step)
• 6:50 Squat pulse + jump (low impact: pulse only)
• 7:50 High knees
• 8:50 Plank shoulder tap
• 9:50 Mountain climber
• 10:50 Burpee step-back

11:50 Rest, 1 minute

Round 2: core and upper body (starts 12:50)

• 12:50 Push-up to down dog
• 13:50 Plank jack
• 14:50 Sit-through
• 15:50 Glute bridge march
• 16:50 Dead bug
• 17:50 Side plank dip, right side
• 18:50 Side plank dip, left side
• 19:50 Bicycle crunch

20:50 Rest, 1 minute

Round 3: power and speed (starts 21:50)

• 21:50 Jump squat (low impact: plain squat)
• 22:50 Reverse lunge to knee hop
• 23:50 Star jump (low impact: half jack)
• 24:50 Plank to squat
• 25:50 Broad jump + walk back
• 26:50 Speed skater
• 27:50 Standing knee tuck
• 28:50 Sprint in place

29:50 Cool-down

Make it easier

New to HIIT, or need to stay quiet in a condo? Take the low-impact options: a side step instead of the skater hop, pulses instead of the jump, a plain squat instead of the jump squat, and a half jack instead of the star jump. Slow down if you need to, but keep moving until the minute ends.

Tips to get the most from it

• Do not skip the warm-up or the cool-down.
• Good form matters more than speed.
• Keep water close and drink during the rests.
• Do it 2–3 times a week, with a rest day in between.

Lean with Jess

This class is EP.1 of the Lean with Jess series. New videos come out every Tuesday and Saturday at 8 PM on the Be Fit With Jess YouTube channel.

Want a program made for you?

Jess builds meal and workout plans around your body, your time and your goals. No cooking, no equipment and no gym needed. Add LINE @befitwith_jess to start online training with Jess.