30 minute Full Body HIIT & STRENGTH | NO REPEAT & NO EQUIPMENT

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This full body, NO REPEAT workout pairs strength and HIIT cardio exercises for a heart-pumping, muscle-building FUN time!! This workout will combine cardio moves plus bodyweight strength exercises for your upper body, lower body, and abs! I will provide low-impact options throughout if we have an exercise that includes jumping!
FULL BODY HIIT WORKOUT STRUCTURE AND EXERCISES
STRUCTURE
18 TOTAL EXERCISES
REPEAT EACH EXERCISE 1 TIME THROUGH
WORK: 60 SECONDS REST: 30 SECONDS
EXERCISE LIST
- SQUAT WITH ALTERNATING FRONT KICK
- WINDMILL SQUAT JACK
- GLUTE BRIDGE MARCH
- PUSH UPS
- PLANK SHOULDER TAPS
- STANDING KNEE PULLS
-SWITCH
- SUMO SQUAT 3 PULSE WITH JUMP OR CALF RAISE
- SPEED SKATERS
- PLANK BLAST OFF WITH ALTERNATING 3 KNEE PULLS
- TRICEP DIPS
- MOUNTAIN CLIMBERS - PLANK OR STANDING
- BUTTERFLY KICKS
- SIDE LYING TRICEP PRESS
- SWITCH SIDES
- PLANK WALKOUT WITH ALTERNATING FRONT RAISE
- ALTERNATING SIDE KICKS
- WALL SIT WITH OPTIONAL ALTERNATING LEG LIFT
Thanks for working out with me! It's always better to work out with a friend!
Kaleigh
⭐️ Find tips, recipes, and more here! 👉 www.kaleighcoh...
⭐️ Find all of the equipment used for these workouts here! 👉 www.amazon.com...
⭐️Want more workouts to help you reach your goals? Subscribe here! 👉 / @kaleighstrength
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Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your health care provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
#hiit #noequipment #norepeat

Опубликовано:

30 сен 2024

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Комментарии : 428

@jessicacaputo3286 Год назад

I love that you don't redo the take when mistakes are made or you struggle through an exercise. It motivates me to see you struggle as well. You are fabulous.

@shureacalahan47 9 месяцев назад

100% agree. When she said “if it’s not a challenge we can’t change” absolutely!

@samma.. 8 месяцев назад

Can this reduce belly fat If yes then in how many weeks

@Gavkitten 5 месяцев назад

@@samma..,the amount of belly fat depends on the quantity of calories you eat. Exercises help you to lose more calories and to lose fat not muscles. Otherwise you will get "skinny fat".

@thecelloostrich3908 Год назад

For anyone considering this workout, I highly, HIGHLY recommend it. HIIT and strength-training workouts are amazing for fat loss and muscle building. When I started working out, I was extremely unfit, so this video was a killer for me, but over time, it does get easier. If you are like me, I personally recommend making modifications and taking breaks during plank exercises, but put full effort in for everything else. If you're just starting strength-training, try doing this 1-2x weekly. Love your vids Kaleigh! You always keep it so real.

@markie10383 Год назад

hi, just wanted to know. can I pair this with like arm workouts and progressive calisthenics? of course, alternating to not overwork the muscles

@prerectonbeyonder6969 11 месяцев назад

@@markie10383depends upon your body type, like I am currently skinny fat I tried to cut but lost muscles and strength.

@underbrellablue2658 11 месяцев назад

did you get stronger

@Resh4408 8 месяцев назад

Thank you so much for the advice :)

@samma.. 8 месяцев назад

Can this reduce belly fat??

@SweetpotatoNL 25 дней назад

I should have written a will before this workout because I am DEAD 😂

@juliewood5027 Год назад

Me looking for a workout: I don’t feel up to lifting weights today, this will be an easier workout! Me 60 sec in: I have made a grave mistake 😅. Great workout as always! 🎉 Can’t wait for bikes and bells!!

@benitoortiz3542 8 дней назад

Yeah it ain't no joke

@marissametric9374 Месяц назад

The worst feeling while working out is not feeling like you can do this and never returning out of fear of failure. Thank you for showing us that it is okay to struggle through a workout whether or not you have been doing this for 6 days or 6 years. It was a great full body workout that required nothing besides us willing to work.

@dkuabah 4 месяца назад

Day 1 - could just do 20 sec of each workout

@dannispann9077 Год назад

Wow sweetie, I haven't had full body work out in a long time, mostly because I hate feelig like I'm failing when the instructors are doing great, seeing you struggle along with us is refreshing and motivational, every time I started thinking this is to much or I can't finish you encouraged me with your reminders that we're in this together. Great work out and great teaching. Thank you so much! I'll be returning to this tomorrow to continue my journey to get rid of my loose skin from my weight loss. ☺️

@meghashivhare9061 Месяц назад

So I'll be recording my progress in here Day 1 - could only do 30% Day 2 - reached 50% Day 3 - 50% again My goal is to lose fat and build some muscles along the way Currently I'm 63 kg Let's see if this works! Will update here everyday!!

@ackboi6564 15 дней назад

hows it going?

@saniakhan46 3 месяца назад

Why us no one talking about the dog on the sofa ?? 😭😭❤️

@gayatrik3132 4 месяца назад

I'm not even kidding when I tell you how good it feels to look over to the screen while you're struggling and sweating, and seeing Kaleigh's pug ( he's so cute ❤😂) Thankyou ❤

@anushaa774 Месяц назад

he?

@TheVixenWorkout Год назад

I absolutely LOVE no repeat workouts, they really help me focus on each exercise and give it all!🙌🏼

@ApplePryor Год назад

Never underestimate the power of a KCF workout without equipment! This workout was a true hit! Sweat really poured from my forehead during the wall-sit-kick! I pressed the “Like” button with the remote and rolled on the floor to get up! Amazing workout session Kaleigh! Playlist was awesome! 🏁WINNING🏁 ⚡️🔥⚡️🔥⚡️🔥⚡️

@taylorpatterson8845 Месяц назад

I know I need to try this because I read that as "power of a KFC workout" 😅😂

@ApplePryor Месяц назад

@@taylorpatterson8845 😃😂

@kma3647 Год назад

I've been babied doing 30s work/15s rest intervals. Going to 60s work periods was a serious challenge. You cannot escape the burn! Great work out. Definitely a challenge. One suggestion is to add a 30s timer on screen for the rest period as well as the work period just so I know when I have to peel myself off the mat and work again =P

@tracypennill8770 8 месяцев назад

Oh wow.... This girl rocks.... This is my first time excercising like this I got to 26 mins but could not go any further.... And m most of my time I was not doing it properly lol that's because I'm so unfit... I'm definitely going to keep doing this until I do the whole workout properly.... I definitely feel like I've worked out lol... Thank you for keeping it real and keeping me engaged 💚🙏💚

@stephaniemarie452 Год назад

WOW, that was intense and we didn't even use any equipment! Awesome workout, still feeling that burn as I type this...Thank you Kaleigh! 💪

@fzelt 3 месяца назад

i love this workout! it really got me sweating and all i could taste was salty flavour from my sweat lol. thank you for this !

@Sakeenahshabnam 9 месяцев назад

The balance between hiit and strength is ✨🔥

@taniyathapa6080 4 месяца назад

I love how natural you keep the videos. I mean the tiredness, the moment where to give up as a fitness trainer u truly show how even for you guys it's tough sometimes and that what's keep us motivating. Lots of love

@jenoreos Год назад

I‘m going to start a small diary in this comment section to share my progress. My goal is to lose body fat and build up strength so I’ll be doing this 5 times per week hehe :) First time doing this was definitely tough and I realised I lack upper body strength a lot cause I keep having to take breaks 🥲 Week one: I did the workout for 5 days with 2 days break (today being my second break haha). I was definitely sweating and I couldn’t do all the workouts for 1 minute straight but it got better throughout the week. Week 2 and 3: I definitely feel better but that doesn’t make any of the exercises easier haha. They’re still challenging. Week 4: My muscles r screaming but I’m okay 🥲 it’s working

@olugboyeopeyemi2428 Год назад

Omggg pls don't stop doing this and pls don't stop updating!!! Welldone❤

@aaminabintearif7620 Год назад

Keep us updated ✨

@theishita6174 10 месяцев назад

UPDATE!!!

@nescient1545 6 месяцев назад

Incredible :) How have you been lately friend?

@Juhajkjkjkjkjkjk 5 месяцев назад

You should do only maximum for 4 times a week that's it's and there should be rest like if you do workout on Monday then Tuesday rest like hope you understood it ☺️

@tanafengya2647 Год назад

Challenging, but challenge brings change! Thanks Kaleigh! Happy New Year! 🎉

@hajnalkacseke3944 Год назад

The dog is my spirit animal

@manasvivijay Год назад

I have my sports day in 2 months! and i am an athelete... really wanted to improve my stamina and streangth. YOURE SO ENCOURAGING 😭 its like im dying and youre telling me youre dyin too im gonna do this workout on a regular basis thank you so much kaleigh my hands are shivering while typing this out.... also new subscriber thank you so much once again

@diabolicaldebacle 7 месяцев назад

Couldn't finish the video. This time. Surprisingly low impact and great for beginners because the potential for modification. Started this video feeling stagnent, unwell, and with some settling inflammation. Ended at the 10 minute mark smiling, feeling good, strong heart beat and taking better breaths. This is 100% going in my playlist and I'll be back tomorrow.

@Mbhxvp Месяц назад

I send to pay my trainer for same workout . Until I came across this video

@Oceanaaaz Год назад

not normally the difficulty level thatd i do and this workout really challenged me and im so grateful i made it thru i felt so good afterwards and very proud of myself thank you for this workout

@meganincalgary4031 Год назад

Wow! This one was TOUGH! I'm not sure i'm a butt kicker today, more like a shoulder sagger. LOL. Love that it was no repeat, and no equipment. I'll do this one again in about a month and see if it's any easier.

@katylohse1497 Год назад

Love that we have a no equipment workout! Especially good when traveling for the holidays.

@userhFDR7PBw 24 дня назад

This is the only workout I do and need. If you're almost 40 and have a 4 year old, if you'd always been skinny but then pregnancy, work from home and being a working mom fueled you with excuses to not exercise at all and then BAM! you need to go to the beach but your skinniness is long gone and you're flabby all over- do it. I only had 5 days before the beach and I was only able to last for 45 seconds on every exercise at first. But it boosts your strength and stamina in just 2 days. Days 3-4-5 i was dying but doing it all. Drastic difference each morning made me want to go on. Then vacation messed it all up and I stopped, lol. However!!! I was never good at challenges, etc. But now. I'm simply. Curious. If this helped me look defined and toned in 5 days after 5 years of lazy motherly chill, I WONDER (no challenge or bet), just wonder what this will do to me if only I continue for a month. Juuuuuuust a test, let's see 🤞 Objectively: I love it how intensely targeted workouts are disguised as some doable generally exhausting but active moves that keep you busy and take one's mind off that certain area. It's amazing. The sneaky way to push the more intense things after easier ones and the other way around. It's GREAT. It's the fastest flying and most useful 30 minutes you can have. If I have a lazy unproductive day but I do this workout I go to bed feeling proud of my day still. THANK YOU AND GOD BLESS YOU, LADY!

@laurabeck2738 Год назад

Love the HIIT cardio and strength in this workout and the awesome variety of exercises that kept my heart rate up the whole time with using bodyweight only!! Fantastic!!! 💥🔥💓💦

@nancysingh8843 Год назад

I loved it...and you made it so real for us I was kinda happy that I am not the only one suffering in between 😂😂😂

@surabhiramchand3726 Год назад

What a sweatastic way to start my Monday 😅💪🏻 Thank you so much!!! Love your workouts 🙏🏻❤️

@beckylynn562 Год назад

This was such a challenge & I feel like I really struggled but, I survived 😅 Thank you!!!

@luisr.6720 Год назад

Excellent routine and I love how you go from one skill to the next. The variation is great too. Perfect low impact workout for this old man!

@pikica44 7 месяцев назад

Made it! Didn't feel like working out today but pushed my mind to do it and so proud! Thank you!❤

@dhrist_ 7 месяцев назад

same here i also did my workout right now . ☺️

@joanlegend 8 месяцев назад

Who else feels likat that dawg on a couch? :D

@isabell_hi9701 10 месяцев назад

Any insecure 14 yr old here? :D

@Hangwithta 2 месяца назад

I did this work out yesterday i quit at the 10min mark i just couldn't go any further just started my loss journey.But made up my mind that am coming back today and ill take it one step at a time until i can do these exercises without feeling like am gonna die😂😂😂 happy to say i made it to the end of the workout and am feeling light and happy my mood improve drastically at end of the workout and i am coming back again tomorrow to complete these exercises and do better at them. Thank for being a good motivator❤

@artxcxlou__2min857 8 месяцев назад

trying to have more healthy habits, I have not yet been able to complete the complete training (this is my second day doing it) with great enthusiasm I hope to be able to do it completely in the next few days!

@JazzyA72 4 месяца назад

Great workout . Thank you just finished my workout at 11pm . Didn’t go to the gym so this is exactly what I needed. No excuses ❤🎉

@freeamind7857 Год назад

Great workout, excellent personality, and encouraging.

@simplelife9020 Год назад

Loved this workout! So tough but I loved the balance of strength and cardio❤ You are a great instructor, thanks for reminders to have good form it helps so much!

@fiatx19 6 месяцев назад

i kaleigh, gavin here..50 y/o from cape town south africa..I did yr workout. thanks, nice that thers no repeats and such interesting exercises. need2 burn the sugary stuff ive decided 2 eat again

@subhashinib5799 6 месяцев назад

Aiming to loose 7 kgs. Wish me luck! Week 1: 67.40 kgs Week 2:67.10 Week 3:67.15

@NoThanks-pb9lb 4 месяца назад

And what's now ( I also need motivation 🎀)

@notk4rl944 11 месяцев назад

I love how encouraging you are thank you

@aroojarooj1497 19 дней назад

Front kicks squat Alter toe touch jump Butt Bridge high Push ups Shoulder tap Sumo squat jump Skaters Mountain climber Hip dip Flutter kicks Bear walk Side kicks Wall.sit

@janineparkcityutah8128 Год назад

That was a nice change to my Tuesday routine! Surprisingly sweaty and heart rate up 😊. Thanks!!!

@GoldenRosez 8 дней назад

It is my day 3 ...... I still feel a strong pain in my thigh muscles during squats and squating exercise....... Is it normal ?? Or am I doing something wrong??? ( I am a beginner)

@lindaliaolin 9 месяцев назад

I am so glad I found you! Your programs are awesome! I am 61 yrs old and just starting for over a week in some HIIT at home. It has been great to have you in my life! Love your honesty and delightful personality and great moves! I am also looking at your 40m HIIT! Never too late to start building up strength and muscles! Keep up with your good works! Sending loves to you and God always bless you!

@adrienagreste2670 Год назад

I’m 161 cm and 62 kg. Trying to lose to 57kg. This was a huge workout. My hands r so tired haha. I love the way you motivate us throughout the hard parts. I hope I don’t drop this and do it consistently! Already dropped a like, amazing video Edited day 2: didn’t do this as my muscles were sore. Did something lighter

@stephanie-j4l Год назад

Omg!!! you're the same height & weight as me...

@BEADSBLITZ 11 дней назад

Day 1 Struggled so much Cannot complete it only 13 min in I’m a teen 18 and weight about 90 kgs tryna loose some weight I’m on a calorie deficit diet hope to lose weight soon because of constant body shaming throughout my life ut really broke me I hate the way I look 😢 I will keep you all updated how my weight loss journey is going

@Nourhan-qw7iv 7 месяцев назад

I love how you speak with us during the exercise and I'm sweating 🥵

@kathrynoleary9199 10 месяцев назад

I dont usually comment... ever... but we both worked so hard, you deserve it 😭❤️

@kellygrado6428 Год назад

No ones gonna talk about how cute that dog is? 😂

@MBTX0424 10 месяцев назад

I love the authenticity to your videos, you take breaks just like the rest of us and also show emotion when you feel the burn! Good to know you're human 😆

@YoungAndDespised 3 месяца назад

I just wanted to thank you so so much!! I'm trying to get back in shape but was a little intimidated to try HIIT, especially in a group setting. I really appreciate being able to try this at home, and I'm ESPECIALLY grateful when you let us know when you're struggling/ feeling it, too. Def subscribed!!!!!

@dorisruiz1815 Год назад

Away to start my day workout was challenging specially the push ups but know I am getting stronger Thank you KC & music JC on fire 🔥 Love it

@МаріяЮріна-ю5ф 10 месяцев назад

Thanks for the good exercises! 13:41 Your cute dog is also trying to show us what exercise to do

@AsA-s7u 17 дней назад

Thanks for the workout but perhaps you should do more work and less talking u should start the next training immediately

@katywilliams9477 2 месяца назад

Crazy killer HIIT workout Kayleigh and Jason🎉 Thank you for the awesome work you put in each day for your fitness follower’s ❤ Love ya!!

@crystinamarie1 2 месяца назад

You are just my absolute fave to work out with! You make it lots of fun and give me lots of giggles too 😆, which helps getting through this so much easier, looking forward to more of your videos! :-) XO

@nicolettesmith8481 Год назад

Love the change with this workout. I needed a little something to keep me on my toes. Always on time. Thank you😊

@teekhichutni 4 месяца назад

Thanks for this - I am recently post partum, I had to modify some of your ab work but overall this got my HR up and left me feeling so much better, thank you!

@emmaw944 11 месяцев назад

I'm not sure enjoyed is the right word lol but I felt this was a good work out when you said what the last move was I said out loud 'why do you hate me " 😂😂😂 I subscribed and look forward to more , I personally not a fan of the music but that's totally prefrance and won't stop me from doing this one or your others. Thank you

@ramakaadan8733 4 месяца назад

Loveddd this. Especially loved her commentary, it felt as though she was in the room training me😅

@shyamilyabraham9767 4 месяца назад

That final kiss was adorable. Thank you 😊

@gift7859 2 месяца назад

I have never enjoyed a workout in my life . But this ! ! This i enjoooyed . I guess its how vocal you are , giving alternates and showing how you are also kinda struggling with us at least me . The dog watching was also fun for me . Thanks well done . I loved the work out

@shannonelizabethkelley7822 20 дней назад

Hi just found u its always awesome when I see new exercise vids and' there's new things I' hadn't seen before .u git a new sub ty

@shakira_toym 5 месяцев назад

Loved this! ❤️ Stumbled across the clip and decided to give it a try and I do not regret it one bit. I'll definitely be adding this to my weekly fitness routine, especially on those days that I can't make it to the gym. 😊

@kajalkaveramma3571 9 месяцев назад

so this is called HIIT, where I exercise enough without injuring anything or panicking! Wonderful workout:)

@shasa_2427 12 дней назад

14.23 and im about to vomiitttttt, might try this workout again later

@mr.curious1329 7 месяцев назад

Great workout! Feeling victorious after burning fat and gaining muscles strength! Best way to start ur day! Thanks!!

@inkbirdie 2 месяца назад

First day trying this, one of the only workouts I’ve done so far where I actually felt good afterward instead of just worn out!

@jenniferheiss3964 6 месяцев назад

Traveling for work and I'm in a hotel with no gym so I just did this workout (with the low impact mods to be nice to the people in the room below me!). It was exactly what I needed! Thank you for making intense no equipment workouts!

@fireflythinking1290 7 месяцев назад

Damn this was hard but just gave me a boost of energy 😊 I'll definitely do it again !

@thaonguyenthu5033 8 дней назад

Thank you. I have completed it today!

@sanazbahrami7031 2 месяца назад

Thank you so much. I did this workout at work. Great way of starting a work day 😊

@rory7191 7 месяцев назад

Thank you for this workout! I’m in college and struggle to go to the gym but this is perfect as if I had an instructor with me ❤️

@selintimur9722 6 месяцев назад

The dog gives me the motivation I need!!!!! Love the doggo in the corner. Has he ever ruined the video by hopping in?

@charlottebennington9038 3 месяца назад

I'm so glad I found you and your channels, thank you so much for being you ❤

@vee.13 4 месяца назад

I could only get one centimetre off the floor on the tricep press lol😭💀

@roluna_lovely Месяц назад

How many times a week can i do this workout, and what's the best time of day?

@CBM2411 Год назад

This was enjoyably challenging. Though, my body was knocked out of any plateau and Christmas eating. Wow 👌 loved 😍 ❤️ it Kaleigh

@CallMeNPC01 Год назад

Dem she has some strong legs.. i m almost ded

@speech7072 Год назад

I love you for doing this! Thank you for the encouragement and the routine.

@jocey626 Год назад

I’m the pug in this workout

@couplegoalstatus 7 месяцев назад

Plz tell me its for 16 years old girls or not? Please Answer me!

@sarahbenedict1122 Год назад

I'm like your pug watching you do this. Thank you for the video!

@kellietrudel8222 10 месяцев назад

Fantastic workout! Your doggie is so sweet was lovely watching him/her chill while you were leading the workout

@eveline-bohemedroplet1679 8 месяцев назад

This workout feels so good once completed. I really enjoy doimg it ❤

@jessicacoachman8638 Год назад

BEST 30MINS EXERCISE ON RU-vid PERIOD 💯💯💯💯💯🙏🏾

@MK-xe1zd 4 месяца назад

Great comment.

@kat6695 Год назад

I was having a bad day, had to workout because I was feeling awful with myself for having a mini binge and eating over my calorie limit even though the day isn't over yet, and choose this one. Time flew by and I don't feel such a tool on my shoulders anymore. It was fire!! Def going to keep doing your workouts more often! Sending love and kisses ^^

@Swaggybaggyboomo 6 месяцев назад

This is my day 2 of doing this exercise, For the better results how many days should i do this? Is this effective

@Swaggybaggyboomo 5 месяцев назад

Now I am at my day 14 I can see changes Balance diet + this workout will be the best changing thing for you

@addictedtoascension3851 8 месяцев назад

That killed me ahaha. Epic workout !!

@Archeael 8 месяцев назад

Pain… Nothing but pain. I love it. Keep it up everyone.

@inessonsino7421 Год назад

That was soooo hard!!!! 60 minutes each, a killer workout. Thank you❤❤❤

@jafflyn_kezia 6 месяцев назад

*seconds :)

@ChatayanaDixon 2 месяца назад

How many calories do you burn with this exercise?

@the3fpodcast414 2 месяца назад

the best way to tell is to get a Fitbit watch or something similar with a heart rate monitor

@MaggieLalley 8 месяцев назад

YOU'RE THE BEST KALEIGH! Thanks for all your help

@annetremblay Год назад

Well now, legs on 🔥 going to be walking like a 🤠 tomorrow 😂🥲 Loved it, thank you 🙏🏻

@arpitasingh3135 Год назад

I loved your workout ❤ but just wanted to ask whether it will only help in losing weight or it will also help me become stronger and be able to lift heavy weights and all those stuff?

@KaleighStrength Год назад

Yes! It can help you lose weight and get stronger! 💜