Sweat and burn up to 500 calories with this 30 minute cardio HIIT workout! This no-equipment full body routine is designed to challenge your muscles and get your heart pumping.
Follow along with Tiff for beginner modifications and Dan for advanced moves. Have a great workout and scroll down for more workout details.
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⏱️ Duration: 30 minutes 🏋️ Equipment: just a mat ⏱️ Intervals: 40 sec work, 15 sec rest 🔥 Finisher: 90 sec // 30/30/30
Exercises for this cardio HIIT workout at home
00:00 Get Ready!
Warm Up - 30x8 (4 mins) 00:25 Squat to Side Bend 00:55 Butt Kick Presses 01:25 Plank to Bear Plank 01:55 Hand Release Push Ups 02:25 Forward Lunges 02:55 Walk the Dog 03:25 Cossack Squat 03:55 Overhead Knee Drive
Circuit 1 - 40/15 (13 mins) 04:55 Squat Jacks 05:50 Blast Off Push Ups 06:45 Ghost Ropes 07:40 Reverse Lunge + Front Kick 08:35 Lateral High Knees + 2x Jumping Jacks 09:30 Shoulder + Knee Taps 10:25 Plank T-Rotation 11:20 Mountain Climbers 12:15 In & Out Squats 13:10 High Knees 14:05 Squat Twist 15:00 Quick Feet 15:55 Push Ups
Rest 30 Seconds
Circuit 2 - 40/15 (13 mins) 17:05 Forward Lunges 18:00 Power Jacks 18:55 Squat + Cross Twist Crunch 19:50 Cross Punches 20:45 Run in Place 21:40 Squat to Side Crunch 22:35 Push Up Climbers 23:30: Super(wo)man 24:25 Single Leg Bicycle Crunch R 25:20 Single Leg Bicycle Crunch R 26:15 Bicycle Crunches on Elbows 27:10 Leg Raises 28:05 Cross Mountain Climbers
Finisher // 30/30/30 29:15 Single Leg Wall Sit R 29:45 Single Leg Wall Sit R 30:15 Wall Sit
31:05 Cool Down & Stretch
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
