30 Min Cardio HIIT Workout - Full Body No Equipment, No Repeats

Burn up to 500 calories in just 30 minutes with this full body cardio HIIT workout—no equipment and no repeats. We’ll move through a mix of full body exercises that will get your heart rate up and burn serious calories. Follow along with Tiff for beginner friendly options or stick with me for advanced moves. Let’s press play and get into it.

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What I Never Train Without
→ Legends Apparel – The shorts I wear in nearly every video (for the past 5 years!). They move, breathe, and are built to last! Save 20% every time → https://www.legends.com/DAN87275

→ My go to every day supplement is Kion Aminos. They keep me recovered and ready for the next workout. I also stack them with Kion Creatine. Save 20% here → https://bit.ly/GetKion

WORKOUT DETAILS
⏱️ Duration: 30 minutes
🏋️ Equipment: just a mat
⏱️ Intervals: 40s work, 15s rest
🔥 Finisher: 30s work x3, no rest

00:00 Cardio HIIT Home Workout

Warm Up - 30s work x8, no rest
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 - 40s work, 15s rest
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

Circuit 2 - 40s work, 15s rest
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 // 30s work x3, no rest
29:15 Single Leg Wall Sit R
29:45 Single Leg Wall Sit R
30:15 Wall Sit

31:05 Cool Down & Stretch // 20s work x9, no rest

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TIFF x DAN

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!