Day 1 – 30 MIN KILLER HIIT WORKOUT – Full Body, No Equipment, No Repeat


by growingannanas



Here we go – DAY ONE of the GROW ADVANCED HIIT CHALLENGE!! I’m so ready to smash the next 28 days with you! Today’s home workout is focusing on working your full body, no equipment needed! The No Repeat exercises today will get your heart rate up, so you will burn Calories & Fat. Bring your energy and let’s do it!! Let’s get sweaty!


👉🏼 Duration: 30 Minutes
👉🏼 Intensity: Super Sweaty 💧💧💧
👉🏼 No Equipment
👉🏼 50 Sec Work, 10 Sec Rest
👉🏼 No Repeat

* with Cool Down Stretches

Please remember that we all are different and that you can make this your OWN workout… take a longer break when you need to.




» Subscribe to my Channel for weekly workouts:
» Instagram:
» Facebook:
✉ Contact (business inquiries):

#growingannanas #growwithanna #28dayhiitchallenge #homeworkouts #hiitworkout #workoutchallenge


If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to receive advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

source is reader-supported. When you buy through links on our site, we may earn an affiliate commission.

Follow us on Social Media

Featured Articles



  1. @Wave-hb2br

    Bro. I thought I wasn’t a beginner but this humbled me 😭

  2. @NEALakameisgay

    I did this in class and just had to find the video, I am going to do it again lol. Was really hard though but it'll be easier the more I practice

  3. @RezvanAbdi

    فاکیده شدیم ک

  4. @IAmCerebralAssassin

    Oof, I'm going to be feeling this one for the entire month. I took a 6-month hiatus from working out because I just got bored and lazy. Now I'm paying for it. I was only able to do 50% of the workout fully. I had to modify about 30% of it. And I just stayed collapsed on the floor, panting for the remaining 20%.

    I burned 260 calories and feel super proud of myself for not quitting. Even though I wanted to quit throughout more than half the workout.

    I'm going to go ahead and do the entire 28 days and post an update at the end.

    (Also, you can find I did the whole 28 days over a year ago, posted a comment with updates, and had fantastic results. But what can I say… I'm only human. 🥹😭😂)

    UPDATE: … In progress… Loading…

  5. @samaradlouni1

    Hi! Excited to try this challenge! How do I know which video is for which day? There are 35 videos over a 28 day period, how should I break them up?

  6. @taniagrethel5466

    In what order do I watch the videos?? Im confused

  7. @Zeynab.Kanaani22

    I'm gonna do it tomorrow morning cause I just had a chocolate cake and feel guilty about the calories

  8. @ariadnasanjuanlopez8355

    My mind was trying to quit but when i finish a fell awesome. Thankd Anna ❤️🙏🏻

  9. @Darshitatiwari

    Did 35 mins workout in 46 mins 🤣
    I’m just glad to be able to finish it. It’s only going up from hereeeee.


    HI, i love this @growingannanas where can I find the 28 days challenge?

  11. @88denji

    Good workout, but the music is so horrible…

  12. @katkamarkusova

    I have a question, I’m starting to do these because I need to bulk up for my next swim meet, but I have swim practice twice during the weekday, if I do these workouts, but skip two of the days to do them but still complete the entire course, will it delay my results?

  13. @ravzaslv9998

    Tek bir sorum var, cevap verirseniz çok sevinirim.Zayıfım ve Kilo vermek istemiyorum, sadece kaslarım güçlensin istiyorum. Bu nedenle egzersize başlayıp 1 aylık süreci bitirebilir miyim??? Kilo vermek değil, sadece KAS için bu egzersiz programını uygulamak istiyorum. Nasıl olur ????

  14. @davidl7303

    Did this work out again and loved it!!!

  15. @wafaam5249

    How many calories are burned here?

  16. @dreamlily7797

    You weren't lying about the killer part 🥵💦🚰🥵💦🚰💥👊👌💯

  17. @kindareadydude9956

    Sorry to be a nit-picker for a second, but I've been watching them for two years. And I've always wanted to tell you that it is "run in place", not "run on place". Sorry. I was an English teacher for more than 10 years. Every time I see that in one of your videos, it distracts me. Love your content. Thank you very much for all that you do 💪🏾

  18. @CosturayOtrosAmores

    Me encanto, libere toda la mala vibra. graciass!! Voy a tratar de seguir todo el reto.. 😊

  19. @dorothykasemiire1087

    I have been following all your fitness workouts and I have never regretted a moment, my body is more in shape and am more flexible and stronger. Thank you ❤Anna 🎉

  20. @user-rg7tz2dp8v


  21. @annavladi633

    And after your knees dies

  22. @felipedromundo8861

    Great workout. Had to stop at the end for some air.
    Only complaint i have is the music, especially at the cool down. Some synthwave pop would be better than this rapping thing, but that's just me

  23. @soniamallik6481

    Day 1 complete
    Calories burn 312
    Maximum BPM 190
    Average BPM 164

  24. @user-cq4js9nt6z

    love u anna great workout as always

  25. @chucky-ky5hk

    tanks you baby it is amazing workout nice i testing inspiration 😘🤩🕺💃🌟

  26. @aminapianiste7604

    Hi ! I DID this workout in 1hour and half ! My heartrate was so high I rest more. Is it better to rest more and do it all or doing less répétitions with the same time rest? Thank youu

  27. @robermarruiz3918

    gracias apenas estoy empezando y apenas te descubro pero que fantástico, lo que necesitaba

  28. @drysdalekids6807

    Does anyone have the schedule for the shred and sweat challenge?

  29. @denisekohlmann9234

    That was a tough workout. Thank you! 🙏🏽 Also, I miss the 3 second countdown beeping. Any chance you could bring that back? It really helps me since I’m not always looking at the screen when I’m doing the exercises. Thanks! 🙏🏽

  30. @ayaaitbaala3417

    Before I had no idea about how workout can chage ma LIFE all.. my hands are still trembling now because it's really hard .. but I sure that I will never stop because it's a challenge with myself . And thank you so much to help know myself more and having this discipline in my life❤❤❤

  31. @ggblack104

    Yarın başlıyorum 😂
    1. Gün tamam 🎉 yavaş yaptım size göre ama iyiydi . Güncel kilom 84

  32. @gabrielapicot7020

    This one really burn 🔥 first day I'm doing this workout

  33. @riseandshinejesus7782

    Happy new year! I am starting this 28 days training on 1.1.2024

  34. @TC_Design_Creation

    This took me an hour to do including all my pausing and breaks 😂

Related Articles

5 Best Exercises For Forearms | Home Workout

5 Best Exercises For Forearms | Home Workout

Forearm exercises ! how to pump up your arms, how to pump up your forearms? This is a new video with new exercises for pumping the forearms. In this video I will show you the 5 best exercises for this muscle group. Exercises that will help your forearms grow can be...

COURIR TOUS LES JOURS ca fait quoi ?! (Effets + Programme)

COURIR TOUS LES JOURS ca fait quoi ?! (Effets + Programme)

Peut on courir quelques kms par jour et avoir de gros résultats ? Ou alors est ce le meilleur moyen de se blesser ? Dans cette vidéo je te dis tout sur l'entrainement et la meilleure façon de le faire en plus de te donner un programme Réduction -42% MyProtein ►...