20 MIN HOME HIIT WORKOUT // No equipment, no noise, no impact

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A no equipment, no noise, no impact 20 minute fat burning HIIT workout you can do anywhere and follow easily! 🙏 My new HOME. programme with 50 unique workouts + nutrition approved by a world-leading expert behind British Olympic athletes is now LIVE at www.natachaoceane.com 🥇♥️

The 20 minute HIIT workout: each exercise is performed for 30s and followed by 30s rest. It’s a circuit of 5 exercises, repeated 4 times!

1. Prisoner side to side squats
2. Explosive halo slam
3. Single leg body saw crunch
4. Alternating knee strikes
5. Lateral bears + kneel-to-squat

x4 or as many rounds as you like!

Cool down for 5-10mins with some light stretching (:


🎵 Sean Paul & Dua Lipa – No Lie (Yonexx & Tim Beeren Trap Remix) [No Copyright Music]

🎵 Childish Gambino – 3005 (Felix Palmqvist Remix)

🎵 Post Malone – Go Flex (ZiiPPCODE Remix) [No Copyright Music]

🎵 All others songs are from epidemic sounds! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)


Most of my gym outfits are from Gymshark, this is the Black Vital Seamless 🦈: https://gym.sh/Shop-Natacha-Oceane2
This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘

Great trainers for home + gym training: Adidas Swift runs, Adidas Alphabounce, Nike Epic reacts, APL tech loom wave 😘

#HIIT #home #workout #withme

Get Total Gym TV. | Only $69.95 to stream workouts for a year!


Natacha Océane says:

We're all different, so just go for as many rounds as feel perfect for you! You'll be a pro crushing these movements before you know!! ♥️💛

🎊🎉 My new HOME. Reload training programme + HUGE resistance band restock happens this Monday and I'm so proud and so excited to share with you all! 🎊🎉 LOVE YA! ♥️

Quennie Quisel says:

natacha pls i need more of these

Suzan Smit says:

Thank you SOOO much. These workouts are really good. And yes i've done this one twice this week. Love from the Netherlands

Emine T says:

I love your videos but i just killed me half time

Anna Nováková says:

i’m about to do this workout for a week straight, so i would like to inform you how it went! . ( keep in mind that i’m a very obese person and i’m not fit at all) 💓
day one: i did only one round, i really tried to do the second one but my legs said no, i literally couldn’t- but i’m not dissapointed- i tried very hard. i’ll try to do one more round later ✅

Gorica Nikolin says:

Hey Natacha, this is my favorite HIIT concept and I workout to this video (I modify the exercises for higher impact) a few times a week. If you're making more of these, could you please do the 30 seconds on/30 seconds off concept? It's just perfect and I always enjoy your music choices for these, too. Thank you and take care.

Shiela vasquez says:

Wow I tried doing this onboard. Due to a horrible day in the UK I couldn’t workout outside like I usually do. Love this one, I went for 4 rounds and it felt good although I was a little tired also notice I didn’t have the best Rhythm. Thanks Natacha, I will do your other workout again tomorrow 😘

missusCIRQUE says:

Did the full 4 round, thought I was good, spent the next 5 days groaning at every little movement. I think I'll stick with 2-3 rounds first for the next one…

Don A says:

I wish I didn’t like food so much. These workouts do work, but not when you eat 15 Oreos in one sitting.

Anna R. says:

👍👍👍💪 Love your Workouts in YouTube

Lara says:

My first HIIT workout, I thought I was in shape goddamn

Hailey Gregory says:

It's very hard to stay sill during the rests when the musics so good hahaha Great workout!

Ila Alberts-Conradie says:

Peeps, what did I do wrong if I can feel my lower back? Is that normal?

JustChristine27 says:

I just did this WHOLE workout yesterday and OMG my whole body is sore.. I love it!! Will be trying out more of your videos thank you 🙏🏼❤️

tatiana soto says:

Love it!!!!

Allison Ramirez says:

This was so bad ass! I’m sweating so much I love it thanks girl

Cass says:

This one makes me sooooo sore the next day! Thanks Natacha for the exercises! I appreciate them!

banshee2014 says:


sen oglesby says:

i was skeptical about the 30 second rest but that was so good!!!

Madison Deforest says:

I’ve been doing it for 3 days now and it’s getting easier.

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