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 2 of 9 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 2 Jump Squat Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. 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