Popsugar Health & Fitness Workouts 45-Minute Equipment-Free Total-Body HIIT Workout This Workout Is the Perfect Combo of Strength and Cardio, and You Don't Need Any Equipment 21 May 2020 by Tamara Pridgett View On One Page Photo 1 of 9 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 1 Burpee Lower into a crouching squat with your hands on the floor. Do a squat thrust by jumping your feet back into a plank position. Do one basic push-up, bending the elbows and then straightening back to a plank. Jump the feet forward to the hands, and come into a squat. Do an explosive jump straight up, getting as much height as you can. Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds. Previous Next Start Slideshow Trainer TipsHIIT WorkoutsHome Workouts45-minute WorkoutsIntermediate WorkoutsHIITFull-Body WorkoutsStrength TrainingWorkouts