30 Min Intense HIIT Workout For Fat Burn & Cardio No Equipment, No Repeats

Torch calories with this intense 30 Minute Fat Burning HIIT Cardio Workout at Home! No equipment is needed, just your determination and willingness to push through. Sweat it out, tone your muscles, and feel great—all from the comfort of your home. Hit that play button and let's get started!

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⏱️ Duration: 30 Minutes
🏋️ Equipment: Just your mat
⏱️ Intervals: 40 seconds work, 20 seconds rest between exercises
- 1-minute mountain climber burpees midway through
- 2 minute mountain climber burpees finisher

Exercises for this 30 minute fat burning cardio HIIT workout:

0:24 Prisoner Squat + Knee to Elbow
1:24 Forward Lunges
2:24 Push Up + Toe Taps
3:24 Shoulder Taps
4:24 Low Plank Climbers
5:24 Front to Back Lunges R
6:24 Front to Back Lunges L
7:24 Butt Kicks
8:24 Power Jacks
9:24 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

FINISHER
29:44 10x Mountain Climber + Burpee - 2 Minutes

32:04 Cool Down & Stretch

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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

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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!

[lts]

It was literally a full body workout. Some trainers may train the whole body with emphasis on legs. It was a very good workout, we are waiting for the continuation, thank you for your efforts.

[jakep]

This is so far the best cardio workout for me. Easy to follow but very challenging . Thank you so
much .

[anushka_shirlekar]

Heyy !! I have been doing this workout for 3 months and i lost around 9kgs in 3 months ❤

[Ohfukmoment]

When I first started this, I could barely get halfway, now only my fourth time in, I’m getting through the whole routine almost keeping pace with Dan. Thanks so much man. This routine is changing my body.

[reemalmassry]

I've been workingout since 2019 and I haven't enjoyed doing a hiit workout as I enjoyed doing this one. Everything is perfect; the 40 sec work 20 sec rest timer, the exercises, the music, the finisher, and everything ❤❤ Thanks a lot ❤

[fitnytech]

Being defeated is often a temporary condition. Giving up is what makes it permanent.

[anneb]

I'm going to try this. Looks incredible. I'm a 55 year old lady so wish me luck!

[BagHolder]

Great workout. I love the encouragement you give us in your videos for motivation and achievement- it really helps. I’ve been following over 2 years now and I’m in better shape at 53 than I ever was at 33. Awesome stuff.

[MrSpeedy]

This was an absolutely savage way to start the new year. Great stuff Dan... you've got the best exercise routines on YouTube. Always a pleasure!

[alwayss]

That finisher...is no joke. It finished me. Thanks, Dan!

[denialhaines]

Perfect new year, don't feel any one muscle group more worked than others. More full body workouts, they're the most complete way to train for me.

[jvejxkw]

Thank you for coming back and making new videos!!! Let’s make 2024 the year!!

[wornworn]

Another great and awesome workout! Love it. 40/20 is my favorite one. Unfortunately after your workouts I am so out of breath so I do not can do your Cool Downs. So I do prefer included Warm Ups because they are at the beginning of the workouts😅10 Mountain Climber + Burpee is such a great exercise. You can feel the fat is melting during this one!

[chukadunkwu]

I have been an avid follower of your channel for a year and the format of the workouts are excellent. I will be carrying on pushing through this new year with more of your kick ass sessions!!

[IpzyL]

Did this workout first thing in the morning. Ready for another day! Thanks for helping so many people. Workouts are truly magical when it comes to minimizing stress, anxiety and depressive thoughts. We’re all so freaking amazing ❤🎉 good job everyone! Keep shredding!

[shaimadawood]

Am so happy that I discovered your channel yesterday and did that one today🎉, amazing work out thanks 🙏🏻

[arkana-ksu]

Крутое занятие, благодарю, оставлю себе, ничего лишнего, просто великолепно))

[sva.]

Благодарю за то что ты делаешь 🙏🏻 очень приятно заниматься вместе с тобой 😇
Thank you for what you do 🙏🏻
I am very happy training with you 😇

[billyhughes]

Aaaah, new "Intense" HIIT workout. Love it -- this one is up there with one of your hardest/hardcore Finishers ever. Happy New Year everyone!

[rickpags]

picked up your $10 6week program, always looking to mix things up and shock the system with lots of change. Keep ya posted on the results