Are you ready to work up a killer sweat and burn a ton of calories? Let's do this! In this 30 minute HIIT Cardio + Abs workout you won't need any weights, just a mat and you'll probably want to have some water and a towel close by 💦💦💦.
HIIT workouts are a highly effective way to burn a lot of calories in a short amount of time, while also building strong, lean muscle. Be sure to give your maximum effort while the clock is running and take the full break time between exercises to rest and resent for the next movement.
This is Day 9 of our 6 Week Shred II Home Workout Program. Subscribe and turn on notifications. A new follow along workout will be posted every day for the next 6 weeks (42 workouts in 42 days — show me a fitness app out there that delivers this type of quality home workouts)!
💾 Save the 6 Week Shred II Playlist so you can easily come back to it anytime 👉🏽 https://bit.ly/6WeekShred2
⏱️ Duration: 30 Minutes + Cool Down & Stretch 🏋️♂️ Equipment: Just a mat 🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm. ► Check it out at https://bit.ly/YoGorillaTD and use code TIFFXDAN for 10% ⏱️ Intervals: 30 Seconds work, 10 seconds rest between exercises
Exercises for this 30 minute HIIT cardio & abs workout:
0:20 High Knee Pauses 1:00 Plank Jack + Jumping Jack 1:40 Mountain Climbers 2:20 Commandos to Bear Plank 3:00 Plank to Tuck x2 + Squat Jump 3:40 Pop Squats 4:20 Curtsy Lunge + Pulse R 5:00 Curtsy Lunge + Pulse L 5:40 Half Burpees 6:20 Lateral Hops 7:00 Cross Punch Jacks 7:40 Cross High Knees 8:20 Squat to Star Jumps 9:00 Plank Jacks 9:40 Push Up + Alt Cross Knee Tap 10:20 Shoulder Taps 11:00 Kneel to Stand Up + Knee Drive R 11:40 Kneel to Stand Up + Knee Drive L 12:20 Burpee Jacks 13:00 Squat + Alt Front Punch 13:40 Static Lunge x3 + Hop R 14:20 Static Lunge x3 + Hop L 15:00 Step Back Knee Drive R 15:40 Step Back Knee Drive L 16:20 Skaters 17:00 Squat Twist 17:40 Walkout Pushups 18:20 Standing Cross Knee + Toe Touch 19:00 Burpee Push Up 19:40 Power Jack + Jumping Jack 20:20 Mountain Climbers: In, Center, Out R 21:00 Mountain Climbers: In, Center, Out L 21:40 Leg Switches 22:20 Bicycle Crunches 23:00 Sit Up Punches 23:40 Flutter Kicks 24:20 Butterfly Crunches 25:00 Plank to Bear Plank 25:40 Burpee Tucks 26:20 Standing Knee + Ankle Tap Alternating 27:00 Switch Lunges + Squat Jump 27:40 Spot Sprint 28:20 In + Out Squats 29:00 Rear Lunge + Knee Drive 29:40 Chest to Floor Burpees
Finisher 30s ea, No rest 30:20 Pushups 30:50 Spider Climbers 31:20 Chest to Floor Burpee Jacks
👍🏽 LIKE if you want more bodyweight HIIT workouts! 💬 COMMENT to let us know what other videos you want to see. 🔔 SUBSCRIBE + turn on notifications so you never miss a workout!
Thanks for following along with our workouts! We are so grateful to have such an amazing YouTube community.
TIFF x DAN
DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.
