The Thompson
@thethompson
Get ready to torch calories and work hard with this 30 minute full body HIIT workout. No equipment is needed, and there are no repeat exercises, so every move keeps you engaged and your heart rate up. This workout is designed to challenge your entire body, boost your metabolism, and leave you feeling strong and accomplished. Just hit play and let's burn those 500 calories together! WORKOUT DETAILS ⏱️ Duration: 30 minutes 🏋️ Equipment: just a mat ⏱️ Intervals: 40s work, 15s rest 00:00 Cardio HIIT Home Workout Workout // 40s work, 15s rest 00:25 Squat to Side Bend 00:55 Butt Kick Presses 01:25 Plank to Bear Plank 01:55 Hand Release Push Ups 02:25 Forward Lunges 02:55 Walk the Dog 03:25 Cossack Squat 03:55 Overhead Knee Drive 04:55 Squat Jacks 05:50 Blast Off Push Ups 06:45 Ghost Ropes 07:40 Reverse Lunge + Front Kick 08:35 Lateral High Knees + 2x Jumping Jacks 09:30 Shoulder + Knee Taps 10:25 Plank T-Rotation 11:20 Mountain Climbers 12:15 In & Out Squats 13:10 High Knees 14:05 Squat Twist 15:00 Quick Feet 15:55 Push Ups 17:05 Forward Lunges 18:00 Power Jacks 18:55 Squat + Cross Twist Crunch 19:50 Cross Punches 20:45 Run in Place 21:40 Squat to Side Crunch 22:35 Push Up Climbers 23:30: Super(wo)man 24:25 Single Leg Bicycle Crunch R 25:20 Single Leg Bicycle Crunch R 26:15 Bicycle Crunches on Elbows 27:10 Leg Raises 28:05 Cross Mountain Climbers 29:15 Single Leg Wall Sit R 29:45 Single Leg Wall Sit R 30:15 Wall Sit
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This is genuinely the best free workout content on the internet
This hits different when you're actually warmed up first
Literally printed out the exercise list to hang in my home gym
Sweating more than I ever have. 10/10
My legs are absolutely dead after this one lol
As a beginner this was tough but so worth it
Does anyone else feel nauseous after the cardio section lol
Finally a workout I can actually keep up with. Thank you!
The 10 second rest periods are EVIL but effective
Perfect length. Not too long, not too short
Tagged my gym bestie, we're doing this together tomorrow
Just what I needed after sitting at my desk all day
The modifications make this accessible for everyone, great job
Followed along for the first time today. See you tomorrow 👋
This workout destroyed me in the best way possible 🔥
Why does 10 minutes feel like an hour when you're working this hard
Been doing this for 2 weeks straight, results are insane
Can you do a follow up video for when this gets too easy?
This is my third time this week doing this video lol send help
Started doing this with my roommate and we're obsessed
This video has absolutely no right to be this good for free
Did this at 6am and honestly the best way to start the day
The cooldown section alone is worth watching this video
My trainer recommended this and wow they were right
I've been recommending this to everyone I know
Week 4 update: down 8 pounds and feeling amazing
I had to pause like 5 times but I finished it!!
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