You’re here because you want a workout that actually feels worth your time, and this one delivers. It’s 30 minutes of full body cardio HIIT using nothing but your own bodyweight. No equipment, no repeats, just simple movements stacked in a way that gets your heart rate up, hits every major muscle group, and leaves you feeling lighter and more energized when you’re done.
The intervals are 30 seconds on and 15 seconds off. That gives you enough space to push hard, reset, and come back for the next one without feeling overwhelmed. Three solid rounds, plus a short finisher at the end to close strong.
If you’ve been feeling sluggish, stressed, or just stuck in your routine, this is one of those workouts that shakes things loose.
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WORKOUT OVERVIEW Warm Up // 30s work x6, no rest Cardio HIIT // 30s work, 15s rest x3 rounds Rest // 30s rest between rounds Finisher // 90s AMRAP Cool Down / 20s work x9, no rest
EQUIPMENT A workout mat or soft surface is recommended
00:00 Full Body Cardio HIIT, No Equipment Workout
WARM UP 00:25 Jog in Place 00:55 Squats 01:25 Butt Kick Presses 01:55 Lateral Squats 02:25 Push Ups 02:55 Plank Knee Tucks
ROUND 1 03:55 Prisoner Squat Knee to Elbow 04:40 High Knees 05:25 Skaters 06:10 Squat Jacks 06:55 Push Up Toe Touches 07:40 Mountain Climbers 08:25 Lateral Step & Hop 09:10 Jumping Jacks 09:55 Squat to Front Kick 10:40 Seal Jacks 11:25 Half Burpees 12:10 Sprint in Place
ROUND 2 13:10 Plank Jacks 13:55 Bicycle Crunches 14:40 Single Leg V-Ups 15:25 Plank Shoulder Taps 16:10 Commandos 16:55 Standing Side + Cross Crunch R 17:40 Standing Side + Cross Crunch L 18:25 Plank Hops 19:10 Cross Mountain Climbers 19:55 Lateral Lunge to Knee Drive R 20:40 Lateral Lunge to Knee Drive L 21:25 Burpees
ROUND 3 22:25 Lateral High Knees 23:10 1 1/2 Squats 23:55 Dive Bomber Push Ups 24:40 Spider Climbers 25:25 Pop Squats 26:10 In and Out Quick Steps 26:55 Push Up Climbers 27:40 Reverse Plank Knee Drive 28:25 3x Narrow + 3x Wide Squat 29:10 Flutter Kicks 29:55 Crunch Kicks 30:40 Plyo Lunges
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
