This 30 minute HIIT workout is designed to push your cardio and burn serious calories without any equipment. Every interval brings a new movement so your body stays challenged from start to finish. Expect a fast pace, full body effort, and a workout that leaves you wiped out. Take breaks when you need them, keep moving forward, and finish knowing you worked hard. Let’s get into it.
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WORKOUT DETAILS ⏱️ Duration: 30 minutes 🏋️ Equipment: Just a mat ⏱️ Intervals: 40s work, 20s rest
00:00 Fat burning cardio HIIT workout
Workout // 40s work, 20s rest 00:24 Prisoner Squat + Knee to Elbow 01:24 Forward Lunges 02:24 Push Up + Toe Taps 03:24 Shoulder Taps 04:24 Low Plank Climbers 05:24 Front to Back Lunges R 06:24 Front to Back Lunges L 07:24 Butt Kicks 08:24 Power Jacks 09:24 1-1/2 Side Step Squat 10:24 Bicycles 11:24 Flutter Kicks 12:24 Crunch Kicks 13:24 Plank Spider Climbers 14:24 10x Mountain Climber + Burpee - 1 Minute 15:44 Reverse Lunges 16:44 High Knees 17:44 Step Back Knee Drive R 18:44 Step Back Knee Drive L 19:44 Commandos 20:44 Plank Jacks 21:44 Reverse Plank Knee Drives 22:44 Pop Squat 23:44 Staggered Squat Walk 24:44 Standing Oblique Twist R 25:44 Standing Oblique Twist L 26:44 Squat + Front Kick 27:44 Switch Climbers 28:44 Wall Sit 29:44 10x Mountain Climber + Burpee - 2 Minutes 32:04 Cool Down & Stretch
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
