This 30 minute HIIT cardio workout is designed so you can train hard with no jumping and low impact options if wanted.
Follow Dan for intermediate HIIT options, or follow along with Tiff for low impact and no jumping alternatives throughout the workout, making this a true all levels, no equipment routine you can do at home.
If you want a follow along HIIT workout that burns calories, keeps things moving, and lets you choose what feels right for your body, press play and train with us.
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Warm Up / 30s work, minimal rest 00:20 Butt Kick Chest Openers 00:50 Reverse Lunges 01:20 Jumping Jacks / Step Out Jacks 01:50 Superman Push Ups / On Knees 02:20 Plank to Pike 02:50 Sumo Squat to Punches
HIIT CARDIO // 40s work, 20s rest 03:50 High Knees / High Knee March 04:50 Lateral Hop to Jump / Lateral Hop to Calf Raise 05:50 Squat to Front Kick 06:50 Push Up to Front Reach / Knee Push Ups 07:50 Shoulder Taps / On Knees 08:50 Bicycle Crunch 09:50 Leg Switches 10:50 Mountain Climbers / Plank Knee Tucks 11:50 Lateral Shuffle Ground Tap 12:50 Squat Jacks / Step Out Jacks 13:50 Side Lunge to Knee Drive Hop R / No Jumping 14:50 Side Lunge to Knee Drive Hop L / No Jumping 15:50 Burpees / No Jump Burpees 16:50 Plank Jacks / Plank Step Outs 17:50 Commandos / On Elbows 18:50 Oblique Crunch Kicks R / Oblique Crunches R 19:50 Oblique Crunch Kicks L / Oblique Crunches L 20:50 Speed Skaters 21:50 Sprint in Place / March in Place 22:50 Curtsy to Side Lunge R 23:50 Curtsy to Side Lunge L 24:50 Side Shuffle Punches 25:50 Cross Mountain Climbers / Plank Cross Knee Tucks 26:50 Plank Saws / Plank Hold 27:50 Sit Up to Cross Punches 28:50 Lateral High Knees 29:50 Jump Squats / Squat to Calf Raise
Finisher // 20s work x3, no rest 30:50 Air Squats 31:10 Push Ups / On Knees 31:30 Burpees / No Jump Burpees
32:10 Cool Down & Stretch // 30s work, minimal rest
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
