30 Min INTENSE Bodyweight HIIT Workout (No Equipment)

Join our weekly newsletter and get access to our FREE workout guides!

Get 20% off my FAVORITE workout apparel

* * * * *
Are you ready to work up a killer sweat and burn a lot calories? LFG! You won't need any weights for this 30 Min Intense No Equipment HIIT Workout. Just grab your mat and some water and let's get into this.

Don't forget to warm up before your workout

Subscribe for access to no-music + no ads workouts

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 high intensity workout offers the perfect mix of lower body, upper body and core exercises to give you a complete full body workout in just 30 mins. Hang tough through the end and let's crush the finisher together!

💾 Check out our 6 Week Shred II Home Workout Program right here on YouTube. We're giving you 42 unique workouts over 6 weeks to totally transform your body. Whether you goal is to lose body fat, enhance your endurance and stamina, build muscle, or all of the above.. this program will help you to reach your goals.

💾 Check out and save our 6 Week Shred I Playlist

⏱️ Duration: 27 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: No equipment, just a mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
⏱️ Intervals: 35 Seconds work, 15 seconds rest

Exercises for this 30 minute full body fat burning HIIT workout:

High Knees
Pop Squats
Split Squat R
Split Squat L
Chest to Floor Burpees
Pike Push Ups
Shoulder Taps
Commandos
Plank Toe Touches
Mountain Climbers
Rear Lunge to Knee Drive R
Rear Lunge to Knee Drive L
Spot Sprint
Plank to Bear Plank
Chest to Floor Burpees
Bicycle Extensions
Reverse Crunch + Hip Lift
Sitting Cross Punches
Double Leg Raises
Mountain Climbers
Skaters
Push Ups
Plank T-Rotations
Power Jacks
Chest to Floor Burpees
Squat to Curtsy Lunge R
Squat to Curtsy Lunge L
Flutter Kicks
Cross Punches
Mountain Climbers

Finisher 30s ea
Butt Kickers
Spider Crunches
Cross Mountain Climbers
Chest to Floor Burpees

22:40 Cool Down & Stretch

👍🏽 LIKE if you want more no equipment 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.

[light_republic]

My favourite part of this workout is the ads, they provide me with 5 extra seconds of rest. Killer workouts 💪

[joebennet]

You saved my life! I found this when I was so lost, doing it everyday have completely change my days, I'm back on track, forgetting the stupid ideas about life making no sense, just movement, that's all it was needed, thank you man!!!

[piccolashortcake]

I'm little late but doing a workout with you is always an amazing experience, it feels so good to see your favorite person in the form.. your finishers are always deadly and the moves arranged so intensely it feels so so so good to get my heart pumped up 💪👊❤ once again thank you sir

[Fatenarr]

Thanks Dan! I think sometime in the future we would all really appreciate another 6 week workout. Ive been doing the same 6 week workouts over and over and love them. Thanks

[gclarke]

Thank you, another excellent training session that keeps my interest throughout, whilst still being challenging. Top man!

[yomnatorky]

Thanks God u r back, we have missed you and ur workouts alot😍💪🙏

[markchappell]

Just what I needed today! Was struggling with motivation, but then you post this! Great workout, thanks!

[saradi.]

I did this amazing workout at 5:00 am, great way to start my day

[stubbler]

This was rad, thank you. I am about to move and I'm selling all my dumbells, so I'm going to rely on bodyweight for awhile, so these are so good for many of us.

Also, thank you for putting links to your warm-ups on your exercises, and finishing up with stretch and cool-downs. It's really much appreciated!!

Chris

[Axmishr]

you're amazing! thank you for all you doing to help all!!

[jfrancis]

always get excited when a new vid is uploaded!

[giselerose]

Spent 30 min with Daniel in the lions den 🦁 Thought I wouldn't make it out alive but survived!😉 Fun workout, thanks for your commitment & challenging workouts!

[onikabrereton]

Loved it!!!! Can not thank you enough for the content!!!! This was an exhilirating blend of cardio and bodyweight movenents that kept the heart rate elevated to the very end. I loved the intense finisher at the end of course . Great job and looking foward to the videos to come

[davinharris]

Thanks so much for these videos! I've been watching for about a year now and still motivated and more fit than ever!

[elainekayd.]

Wow! Another amazing workout! Will definitely try this tomorrow! Thanks Dan, awesome job! Keep it coming 👍🏻 Cheers from Queensland, Australia

[stevegrabham]

Great workout Dan! Just come back from vacation- Just what I needed many thanks 🙏🏼

[kirkelisa]

Dan, I was looking for something similar, but other then P90 routines which I have been doing for 15+ years now. So, I happened on your channel and I am blown away! So many different types of workout with the perfect rest period and preview of the next exercise. PERFECT. Thanks so much!!😄

[aroojchughtai]

Super workout, Dan! Can’t wait to try it next morning! 💪 🤩

[capstar]

Big Hit! I can't believe how fit you are! I quit smoking 10 days ago. I will try your finisher again in 10 weeks! Thanks for the video!

[lisacrowley]

Thank you, so much cant wait to do this, ,, you Rock