Popsugar Fitness Workouts At-Home Exercise |45-Minute Equipment-Free Body HIIT Workout This Workout Is the Perfect Combo of Strength and Cardio, and You Don't Need Any Equipment 14 June, 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 WorkoutsHIIT45-minute WorkoutsIntermediate WorkoutsFull-Body WorkoutsWorkoutsStrength Training