30 Min EXTREME Full Body HIIT Cardio Workout + Abs | No Equipment + No Repeats

Get ready for an EXTREME full body HIIT cardio workout that will make you SWEAT while BURNING BODY FAT. In this 30 minute cardio HIIT workout, you won't need any equipment – just your mat, a towel, and your beautiful self.

If you've been following us for a while you'll know that we love to replace traditional cardio (running, biking etc.) with HIIT cardio to burn calories faster, resulting in reduced body fat. Try adding HIIT workouts (with and without weights) to your weekly routine (about 2-3x per week) for best results. See workout details below.

Don't forget to warm up before your workout

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FREE HOME WORKOUT PROGRAMS

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WORKOUT DETAILS
⏱️ Duration: 30 Minutes
🏋️ Equipment: Just a mat
⏱️ Intervals: 40 Seconds Work, 20 Seconds Rest

Exercises for this HIIT cardio for fat loss workout:

0:20 - IN + OUT SQUAT JUMPS
1:20 - CURTSEY LUNGE TO SQUAT TO CURTSEY LUNGE
2:20 - LATERAL LUNGE JUMPS RIGHT SIDE
3:20 - LATERAL LUNGE JUMPS LEFT SIDE
4:20 - LATERAL HOP + BURPEE
5:20 - SQUAT WALK TO SQUAT JUMP
6:20 - SUMO SQUAT (DON’T LOCK YOUR KNEES)
7:20 - MINI SQUAT JUMPS
8:20 - CLOSE STANCE SQUATS
9:20 - HOT FEET
10:20 - PLANK TUCKS
11:20 - PUSH UPS
12:20 - PLANK JACKS
13:20 - MOUNTAIN CLIMBERS
14:20 - UP DOWN BEAR PLANK
15:20 - PLANK TOE + KNEE TOUCHES
16:20 - PLANK T-ROTATIONS
17:20 - PLANK ALTERNATING HAND + SHOULDER TAPS
18:20 - SWIMMERS
19:20 - REVERSE SNOW ANGELS
20:20 - TRICEP PUSH UPS PULSES
21:20 - SIDE PLANK HIP RAISE
22:20 - SIDE PLANK HIP RAISE
23:20 - SPRINTER’S SIT UP R
24:20 - SPRINTER’S SIT UP L
25:20 - SIT UPS (CROSS ARMS)
26:20 - CRUNCHES
27:20 - BUTTERFLY CRUNCH PULSES
28:20 - TOE REACH TO EXTENSION
29:20 - BICYCLES

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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!

[middlenameelaine]

This man and anyone who can complete these exercises at this pace are TOTAL BADASSES. I aspire to get to this level of strength and cardio fitness!! Amazing workout, I’m exhausted 😅

[danielfca]

This workout (actually all your workouts😉) proves exactly why your channel is high quality. You pushed me to the limit once more 💯💪🏻🙏🏽

[squadronin]

This channel is pushing me to train and I couldn’t thank you enough. It has helped me as I repair my mental health and I just want to say thanks

[ldcruz]

Can I just say thank you! Finally a guy doing workout vids. Been trying to get hubby started on his fitness but couldn't find good workouts for men and found your channel!! now he's enjoying his workout. Thank you guys. :)

[LadybirdinkFreelanceWriter]

Glutes, legs, shoulders, arms, and abs....complete burn. Dan is the man!!!

[charlenemaharaj]

So glad you’re back!! As usual, another AWSOME workout!! Thank you 😊🙏🏼

[assafhermoni]

I consider myself a person who is always in shape. But this training, dear friend, was simply crazy and challenging. Well done for your professionalism

[earljeremy]

2nd time around and it was harder than before. But I made It. I also love that you are the only trainer out here who shows through facial expression that you feel the same hard work and that when it’s to much to catch your breath and fall back into the workout. Thank you for you 🙏🏾

[PoirotFanGirl]

Yay!!!! You're back, you were missed last week 😊

[_DiegoG]

I finished shred 1 and now shred 2 programs. With dieting, your workouts.. I'm in the best shape Ive ever been in my life. my confidence is up, and several people have now commented on how ive come along and its all thanks to your videos.

[biancamahon]

Freaking so happy I found you guys! Love your workouts with no talks…. Just DO! Easy on the peepers and astoundingly efficient workouts! Gracias! And Ciao!

[DavidRodriguez-jjdd]

Great workout. My arms, abs and thighs were screaming at conclusion. Thank you for these workouts and your workouts with dumbbells. Love them!

[ellfada]

I have made dozens of hiit and workout session for years. This one seems to be the most challenging. Good job !

[TIFFxDAN]

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[ndubanamoonde]

Thorough workout which hits every body muscle. I stumbled across u Dan last yr by accident and I hv never regretted it!

[saartaranus]

it was my 3-4 attempt to finish this workout, and gladly today I finally made it. In terms of calories, it's around ~200K, but it differs from one person to another, either way, it's a more muscle endurance focus workout.
Thanks a lot!! much appreciated!

[victorianauen]

I love love love this…. And being able to do it aged 47 post hysterectomy makes me feel invincible 🙏💪Thankyou xxxx

[omnegi]

Tiff bro i m serious love with you and your workouts bro love from India🇮🇳 love from me ❤️❤️, huge respect 🙏🙏 .

[zombiestomper]

I love these workouts because they are actually hard workouts! Great work mate

[manishkapooryoga]

Nice combination of workouts. Very effective.