| by Kenneth Chase | 100 comments


Hey everyone! Welcome back, it is the month of December so I’ve got Christmas gifts for you in every video of this month. In today’s video, you’ve got a set of Gymshark outfits of your choice So any top with any bottoms, completely your choice. I’ve put everything you need to know down in the description box so check it out. Now, today’s workout is a full body workout that is definitely gonna get you sweating. I thought no jumping would be a lot easier but I was struggling. So we’ve got 15 exercises, 50 seconds on and 10 seconds off. Let’s start with Lunge Touch. Start with your feet slightly wider than shoulder width and lunge slightly to one side and touch the ground with your hand. Do it fast and in good form. You’ll definitely feel that your heart rate is raising just doing this. The next exercise is Squat and Punch. Start in a squat and turn to one side and punch. Make sure you make an effort to punch and then do the same on the other side. Now let’s work our abs with Standing Side Crunch. This movement is very simple but doing it consistently for 50 seconds is not exactly the easiest. This also works the other leg while you’re balancing on that leg. Let’s do the same on the other side. Next we have Reverse Lunge with a kick. Make sure you’re front knee doesn’t pass your toes when you lunge down and as you get up, make sure you throw a good kick, not a lazy kick. Now do the same on the other side. Next we have No Jumping Skater Hop. Bring one leg behind you and touch the ground with your hand. Looks easy but I was sweating up so badly at this point. Next we have Narrow Squat, then do one full squat followed by half a squat. This really works your legs and your bum. Next we have Twist and Crunch. This is great for your upper body and abs. Make sure you use quite a bit of force to twist and crunch but be safe. I got a little discoordinated at first which is why I’m so bad at dancing. Next we have Tricep Dip Toe Touch. This is really straight forward, do a tricep dip then touch your foot with your opposite hand. So great for your arms and also for your abs. Next is knee to squat. It is best to do this on a mat to protect your knee but I forgot mine. So start with your knees on the mat then get up into a squat. Do it at your own speed and make sure you keep your core tight at all times. Next we have Plank Tuck to Extension. Start in a high plank then bring one leg in and squeeze your abs, then bring the same leg out again into an extension. This works your arms, legs and abs at the same time. Super great. Now let’s work our arms, this is not too hard but if you need a little break, go for it. Spider Plank next, we’re almost done guys! Two more exercises left. Try to do as many as you can and you can take a little break in between then keep going. Work those abs. Now the final exercise is V-Crunch. Oh God, make sure you squeeze your abs as you bring your legs in and my abs and my whole body was burning at this point. My face too. That’s the workout guys! You can do one or two more rounds, just make sure you take a couple of minutes break in between. Don’t forget to check out the description for the Christmas goodies and stay tuned for more amazing gifts in every video this month. Don’t forget to smash the like button and subscribe and I’ll see you guys in the next video. Bye!


Chloe Ting

Dec 12, 2018, 11:55 am Reply


lily williams

Jan 1, 2019, 6:27 pm Reply

When I used to do your workouts, I did them with a very negative mindset since I was anorexic, orthorexic, and was addicted to working out. Now, I look at your workouts with joy. I do the ones I know that won’t push me too far, and they make me feel so strong and happy! ❤️


Jan 1, 2019, 12:32 pm Reply

How many calories does this burn?


Jan 1, 2019, 2:19 am Reply

Damnnnn. Didn’t expect that to be so sweat-inducing!! Thanks for the vid!

Re To

Jan 1, 2019, 1:58 pm Reply


Ella Amyxo

Jan 1, 2019, 8:56 pm Reply

I do this twice at 5:45?

Gabriel Clark-Alvarado

Jan 1, 2019, 5:01 pm Reply

Love your workouts! ??

Tiffany Cheung

Jan 1, 2019, 3:59 pm Reply

Death my extra ankle weights and hand weights ??


Jan 1, 2019, 3:01 am Reply

Love this!!!!!! Please do more no jumping videos?

• M I N T Y •

Jan 1, 2019, 3:20 pm Reply

Is there an estimate to how many calories this burns?


Jan 1, 2019, 11:16 am Reply

The exercises are great and I already included a few of them in my training program! Youre Videos are great

Keep it up! Greetings from Austria

Kira Kowolik

Jan 1, 2019, 11:19 pm Reply

That was pretty challenging, sweating a lot! Woohoo!

Mika Hidalgo

Jan 1, 2019, 1:38 am Reply

Today I has a terrible stomach-ache but wanted to train anyway, this routine is amazing tho challenging but not bouncing my sensitive stomach felt really good ☺

Beth Jane

Jan 1, 2019, 5:49 pm Reply

This workout was fun and I never thought I would say out about any workout

Isabella Wilson

Feb 2, 2019, 1:43 pm Reply

How many calories does this burn?

Wei Ting Wang

Feb 2, 2019, 9:02 pm Reply

Good job, Chloe, thank you , the video comes the day when I really dont wanna jump.

Tiffany Ng

Feb 2, 2019, 11:23 am Reply

I was always more of an explosive movement person but ever since I moved into an apartment I havent been able to exercise like that anymore so I thought I gave this workout a try and boy was I dying oof thank you chloe for the amazing workout letting me discover a new challenge

Aina Ah

Feb 2, 2019, 2:42 pm Reply

Nice work out cause i really hate jumping ? thanks dear

Maja Martinell

Feb 2, 2019, 10:49 pm Reply

I just found your channel a week ago and omg. The fact that there’s so many follow-along workouts motivates me to actually give it all I got and complete the workout! Thank you soo much ❤️
(Btw, this workout killed me)

YunadA Yuliantari

Feb 2, 2019, 1:38 am Reply

No warm up?

Zoya Zee

Feb 2, 2019, 9:30 pm Reply

Hi plz upload the video of chest workouts for bigger breast

Zoya Zee

Feb 2, 2019, 9:33 pm Reply

I like your videos and your workouts are awesome ??

Swetha ravi shankar

Feb 2, 2019, 3:07 am Reply

I used this hiit as my vacation workout.. just amazing..!!

Scarlar Lee

Feb 2, 2019, 8:44 pm Reply

I hate burpees now.


Feb 2, 2019, 9:14 pm Reply

Who else feels awkward during the punch part of the squat punches?


Feb 2, 2019, 5:18 am Reply

I'm interested in a full-body workout that effectively works out every muscle group but doesn't include too much cardio because I don't want to burn fat. I want to build muscle all over my body without losing any fat.
This workout seems pretty good at working out different muscles and I like that there's no jumping or intense cardio moves.


Feb 2, 2019, 7:52 am Reply

it’s kind of difficult to under what to actually do with some of the exercises…. i feel like i’m not doing most of them correctly

Venus Juliana

Feb 2, 2019, 8:30 am Reply

Omg just do this and im reallyyy sweating right noww? but i really love this workout!? maybe will do it again other day?

Maggie Kageni

Mar 3, 2019, 5:35 pm Reply

Just did this..but lord on the third exercise I was already sweating like a pig?

MoonPanda AJ

Mar 3, 2019, 11:02 pm Reply

Oh my god I’m a beginner so I split it up into 2 parts (after about 50% I took a longer break) and I was still dying and sweating but at least I’m satisfied with myself ty for the workout ??

Shelby LeVell

Mar 3, 2019, 8:13 pm Reply

So awesome without the jumping. I tried another HIIT workout and everything had a jump in it?

Estiee C

Mar 3, 2019, 7:51 am Reply

Wow I came here to do an easier workout but damnnn IM ALREADY SWEATING WOOO


Mar 3, 2019, 12:36 pm Reply

omg I rarely write comments on Youtube but GIRRLLL this is one of the best workout videos i've ever tried! omg I'm soaked in my own sweat?? I'm gonna do this everyday from now on and maybe try your other videos as well thank you so much!

Inga H.

Mar 3, 2019, 11:34 am Reply

Your workouts are seriously the best no equipment and no jumping workouts available! They save my ass whenever I don't have access to my equipment and also can't do jumping, f.e. when I'm staying at my boyfriend's apartment. I have tried so many channels but your no equipment/apartment friendly ones are definitely the hardest of them all. And also so well-balanced, they work the whole body. Thank you so much!

hari shabad kaur

Mar 3, 2019, 8:46 pm Reply

How many calories would you guess are burned? Good workout

Nimra _swiftieforlife

Mar 3, 2019, 9:31 pm Reply

Been doing this for a week so far I’ve lost 2.5kg ❤️ thanks Chloe for helping me

Ami Ceja

Mar 3, 2019, 3:17 pm Reply

I just want to say, thank you for this video! I did this video with a positive mindset all the way to the end.

silly ways

Mar 3, 2019, 5:28 pm Reply

hey, great workout. I've just got one question: how many calories get burned in one run?


Mar 3, 2019, 1:36 am Reply

Can anyone give a guess on how many calories this burns? Great workout by the way.

nuraisyah afiqah

Mar 3, 2019, 9:26 am Reply

how many calories burned after doing this workout?

Anie Shah

Mar 3, 2019, 5:59 am Reply

I want to slim my butt can you tell me the exercises for slim butt


Apr 4, 2019, 7:10 am Reply

i'm going to do this workout for 4 weeks along with some other of your workouts – i will update once a week. wish me luck <3

Tia Rose

Apr 4, 2019, 7:15 pm Reply

Only 5 mins in im dying ?

Lily w

Apr 4, 2019, 9:28 pm Reply

Plz plz plz plz do more silent hiit workouts!?

btsismyanpanman n

Apr 4, 2019, 8:36 am Reply

How much calories do i burn? I wanna burn 250/300 per day 🙂

imię nazwisko

Apr 4, 2019, 5:33 pm Reply

So I'm sitting here after first set of this workout, resting before another, and just thinking about how I am thankfull for your content on this channel. I once checked one of your workouts just because I couldn't find anything else, and since then I am a huge fan! I love the style of your workouts, the timer, the variety of exercises and themes, the just right challenging-but-doable level of intensity, the mini "low impact" versions of exercises, even the sound of the timer. Now I can't do any other creator's workouts because they always seem to be just NOT right ?
You are my rythm!
Keep up the good work 😀


Apr 4, 2019, 12:46 pm Reply

I'm here everyday with one of your videos and let me just say my progress is better than any other time I've used any at home videos! I love you and your workouts are the perfect level where I go hard and burn but don't feel too tired to finish the workout! <3 You're a goddess thank you so much!

Agata ́

Apr 4, 2019, 9:10 am Reply

Thank you for did this type of workout, it's help me to stay active when I'm on my rest day or my body is sore
And I follow you since last year and I'm feel so good with my body, your workout and tips helped me a lot
Thank you ❤️

samm sssja

Apr 4, 2019, 11:30 am Reply

Wow I've been searching for workout without jumping since I'm overweight(15 kg) and shouldn't jump. Thanks!

Kobisha Kalamohan

Apr 4, 2019, 5:45 pm Reply

Has this helped anyone lose weight?

General Zo

Apr 4, 2019, 5:52 am Reply

How many calories will I burn doing this one round?


Apr 4, 2019, 3:28 pm Reply

I don't know how you but i have problem to do 1 round. I realy respect people who's doing 2 rounds =O

cuesta samantha

May 5, 2019, 4:45 pm Reply

I do these on the days I can’t go to the gym, or when I’m too tired to weight train and I can honestly say, cardio does matter forsure!! Thank you❤️ it’s my favorite workout to do and I am always completely sore after I finish it! 15 min of your day people! You can do this (:


May 5, 2019, 4:53 pm Reply

did this, with breaks since i'm just starting to work out again after few months off, and omg let me tell you i can't feel my legs anymore lmaoooo but i finished it <3 thank youuuu

linn h

May 5, 2019, 10:27 am Reply

Do you burn fat with this?

linn h

May 5, 2019, 10:32 am Reply

Can i lose weight in a couple of days less then 2 months??

kay d

May 5, 2019, 3:52 pm Reply

Loved it!

Sammi Wronka

May 5, 2019, 4:15 pm Reply

I'm gonna do that workout every second day ans keep you uploaded

Day1:It was very hard but i finished it.

Rachel Cox

May 5, 2019, 10:26 pm Reply

Chloe, I recently fractured my elbow and I was wondering if you could do some wrist-free strength exercises?? I'm so sad about the strength I am losing and even things like shoulder taps give me pain..

Janice Sim

May 5, 2019, 12:28 am Reply

this is warm up ==

Karen Nishida

Jun 6, 2019, 7:47 pm Reply

I’m surprised at how much sweat is dripping down my body right now! I’ve never sweat this much from an at home workout?

Monika K

Jun 6, 2019, 6:15 am Reply


Bibi Dudu

Jun 6, 2019, 8:44 pm Reply

06.06.2019: done


Jun 6, 2019, 10:24 pm Reply

I did this workout yesterday and now my legs and butt are hurting so much, especially when I'm about to sit or take the stairs. I want to do the workout again today but I don't think I can and I'm afraid that it might get even worse. How can I get rid of the pain?

Denise Gonzales

Jun 6, 2019, 2:18 pm Reply

This made my butt and legs sore. It's actually the first time that I felt pain in my butt cause mostly the ache is on my legs. I will try my best to be consistent ?

Denise Gonzales

Jun 6, 2019, 2:44 pm Reply

I need more practice on engaging my core because my lower back hurts and I know that, that is not suppose to happen when doing ab exercises. Can someone help me please? Kindly share some tips

Denise Gonzales

Jun 6, 2019, 2:26 pm Reply

It's day 3 now for me and the last five exercises still kill me in pain every time I do it.
My butt and legs are still super sore but i plan to stay committed ?
I can't wait to see my results after this ?

PS: My right leg and butt seems to hurt more than the left one, is it normal (tho when i measured them at the beginning, they were bigger by at least an inch) or am i just over thinking things?

Denise Gonzales

Jun 6, 2019, 11:37 am Reply

It's day 5 and my body is not sore anymore but i skipped yesterday and i feel so bad about it. My thighs feel stronger than it was 5 days ago. One thing i need improvement on is my food intake because i can't stop eating my sweets but i promise to decrease my intake of it.

Danielle Williams

Jun 6, 2019, 2:11 am Reply

thank you for this. i live on the 3rd floor lol
i wonder how many calories are burned with this

Denise Gonzales

Jun 6, 2019, 11:47 am Reply

Day 6 done and i made it to 60% of the workout without taking breaks longer than 10 sec. I still need to work on the tricep dip toe touch because i can't maintain my balance and i keep on falling on my butt. I'll keep going ✊?

BTS 7 Smiles

Jun 6, 2019, 1:02 am Reply

I know that you aren't authorized to tell me this, but can you use a sweat vest while doing this? I am not going to sugar coat anything. I have belly fat that I am trying to lose, and I am trying to find apartment friendly exercises that won't disturb my neighbors. I came across your video, and loved the exercises.


Jun 6, 2019, 12:55 pm Reply

Did this on the day when my calves were aching. Still a good workout, like always. Thank you Chloe 🙂

Denise Gonzales

Jun 6, 2019, 1:27 pm Reply

Day idk, I don't count anymore. My thighs are so much stronger now and they are sweating which is unusual for me but in a good way. On the other hand, my upper body is what really needs work right now cause they are WEAK. Other than that, I am planning to incorporate an ab workout of yours so that I can slowly but surely build my way to a healthier body and mindset.


Jun 6, 2019, 4:33 pm Reply

I just did this workout and it went pretty good!! I was struggeling in the last 2 minutes but I made it through without a break 🙂 seeing that i really got stronger from working out everyday motivates me so much and keeps me going

x x

Jun 6, 2019, 11:00 am Reply

I love this workout!!!

Grace Wu

Jun 6, 2019, 9:41 am Reply

Hey Chloe! For cardio and HIIT, how long should I do everyday?

♧Dann~♧ (me voy alv)

Jun 6, 2019, 11:33 am Reply

Great workout! I only have a question, how many calories does this burn?

Denise Gonzales

Jun 6, 2019, 12:28 pm Reply

I just freakin' hate arm workouts! They make me feel shitty because i can't do them properly. Please help me for motivation.

kate say

Jun 6, 2019, 3:46 pm Reply

I did this twice as an alternative to the cardio video from the flat belly challenge (one week done, 3 more to go!)… I'm sweating but I feel great!!!


Jun 6, 2019, 2:20 pm Reply

Hi hope you’re doing well, i want to ask you what the best workout to lets my breast big):?

Olivia Therrien

Jun 6, 2019, 2:33 am Reply

How many calories is it burning?

ano soopermario

Jun 6, 2019, 6:48 am Reply

YASS! Apartment friendly workout! ur awesome!

Denise Gonzales

Jun 6, 2019, 1:32 pm Reply

I am proud to say that I can now do this workout completely without any breaks longer than 10 secs and I feel so good about it. The bad news is that I cannot stay consistent because I always get discouraged to do it but I'm trying to find ways on how to stay optimistic. It might take a long time for me to get the results I want because I am not that strict about my diet but I do intermittent fasting alongside with working out. Praying for the best

Ava Thompson

Jul 7, 2019, 1:43 pm Reply

6 minutes in and i’ve given up omg i’m sweating

Rose Niin

Jul 7, 2019, 1:26 am Reply

I am going to do this for my morning workout!


Jul 7, 2019, 7:32 am Reply

Can you make a video where we can lose 1 or more kg a day of exercises, please it can also help others?.

Kaja Capi

Jul 7, 2019, 5:32 am Reply

I SOOO needed this

cece hehe

Jul 7, 2019, 9:32 am Reply

After sorting out my diet and eating habits for 3 months, I decided it was finally time to start exercising. I moved on to this workout just after 1 week of doing no jump beginner HIIT from another yt channel (Emi Wong!!). I’m only on my 3rd week but I’m seriously seeing results (I can see muscle definition in my arms and my stomach, although for my belly there has to be certain lighting ??).

I use this workout from monday to friday, and although some of the exercises here r quite hard I modified them for a better experience?. I rly do hope one day i can do all these exercises without taking breaks within the 50 second period, but that’ll take time, and i’m so frickin excited!! I can’t wait to be a healthier fitter me !!?


pip jam

Jul 7, 2019, 7:53 pm Reply


BTS is my hope J-Hope is my sunshine

Jul 7, 2019, 6:20 am Reply

How many calories can you burn with this workout? (aproxx)

Pari Singh

Jul 7, 2019, 2:08 pm Reply

Chloe plz make some videos on lower back fat also

j oo

Jul 7, 2019, 2:08 am Reply

Hi! I'm korean! I did this exercise for the first time today, I love it !! I'll do it every day! Thank you!

Lucy Fender

Jul 7, 2019, 12:22 pm Reply

Height: 5”4 Weight:8”10 Age:16
Day 1- completed

ItzSuperEmily _

Jul 7, 2019, 6:41 pm Reply

I try my absolute hardest but lose my balance EVERY time on the reverse lunge thing, I’ve been practising and doing it for 4 months now. Any tips on balance?

min baby

Jul 7, 2019, 8:14 pm Reply

how many calories does this roughly burn?

Annisa Shaliha

Aug 8, 2019, 6:33 am Reply

brilliant workout chloe! im on the second day of my period and i wanted to do this because i thought it'd easier because of the "no jumping" but hell nawww. i couldn't finish because my cramp kicked in so i had to stop and take some pain killers. still a good burn though!! 🙂

αssαssιη ρнαηтσм

Aug 8, 2019, 12:49 pm Reply

I'm a bit overweight and I needed a no jumping workout as I can't jump because of my big boobs.?? I thought this would be easy….but noooo? this was really tough for me. Wish me luck everyone, so that I can keep going. Thank you Chloe Ting for this amazing workout.

Fifie Anastasya Oktafiani Naywisan

Aug 8, 2019, 8:39 am Reply

Still my downstairs neighbor complained she said too noisy

Sarah S.

Aug 8, 2019, 10:16 am Reply

Loved it + found it intense and effective as always. (I only took a water break).

I liked all the new moves but the Spiderman Plank is not just killer but also very, very hard for me to do!

Sakina Alihussein

Aug 8, 2019, 5:07 pm Reply

If I do any hiit workout 4 days a week will I lose weight and approximately how many pounds

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