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 5 of 9 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 5 Plyo Lunge Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward. Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front. Jump your feet back together to complete one rep. 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