30 Min Hardcore HIIT [Burn up to 500+ Calories!] No Equipment

Crush your fitness goals in just 30 minutes with this hardcore HIIT workout. No equipment needed, just energy and hard work. This fast paced routine torches calories, works every major muscle, and keeps your heart pumping from start to finish. Perfect for at home sessions when you want maximum results in minimal time. Let’s get to work.

Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/

Gear I rely on:
Legends shorts → https://www.legends.com/DAN87275
Kion aminos, creatine & protein → https://bit.ly/GetKion

Follow my HIIT channel for more follow along workouts ‪@DantheHIITMan‬

WORKOUT DETAILS
⏱️ Duration: 30 minutes
🏋️ Equipment: Just a mat
⏱️ Intervals: 40s work, 20s rest

00:00 Fat burning Hardcore HIIT workout

Workout // 40s work, 20s rest
00:20 5X Narrow Squat + 5X Wide Squat
01:20 Plank Hop + Commando
02:20 Jumping Jacks
03:20 Tricep Push Ups + Alternating Forward Reach
04:20 Squat + Cross Punch
05:20 Chest to Floor Burpees
06:20 Sumo + RDL
07:20 Lateral Squat Walk + Jump
08:20 Plank Alt Toe Taps
09:20 Squat + Cross Punch
10:20 Plank Elbow + Shoulder Taps
11:20 Plank Jacks
12:20 Half Burpees
13:20 Sumo Squat on Toes
14:20 Squat + Cross Punch
15:20 Plank Walk Out Push Up + T Rotations
16:20 Step Back Knee Drive R
17:20 Step Back Knee Drive L
18:20 Bicycle Crunches
19:20 Squat + Cross Punch
20:20 Mountain Climbers
21:20 Spider Climbers
22:20 Squat + Alt Toe Taps
23:20 Side to Side Step + Ground Tap
24:20 Squat + Cross Punch
25:20 Push Up Pulses
26:20 Side to Side Squat + Jump
27:20 Dolphin Plank
28:20 6X High Knees + Push Up Burpee
29:20 Squat + Cross Punch
30:20 Hot Feet
30:40 Hot Feet + Drop Lunge R/L
31:00 Hot Feet + Chest to Floor Burpee

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