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

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Burn up to 500+ calories in this 30 minute HARDCORE HIIT workout! No equipment is needed for this HIIT workout at home, but be sure to grab a towel and some water as you'll need it.

Try to complete as many reps as possible within the given time for each set. Pause and take as many breaks as needed to complete this intense HIIT workout. Hit up the comments section after this workout and let us know how many calories you burned.

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⏱️ Duration: 30 Minutes
🏋️ Equipment: Just a mat
⏱️ Intervals: 40 seconds work, 20 seconds rest

Exercises for this fat burning HIIT workout:

0:20 - 5X Narrow Squat + 5X Wide Squat
1:20 - Plank Hop + Commando
2:20 - Jumping Jacks
3:20 - Tricep Push Ups + Alternating Forward Reach
4:20 - Squat + Cross Punch
5:20 - Chest to Floor Burpees
6:20 - Sumo + RDL
7:20 - Lateral Squat Walk + Jump
8:20 - Plank Alt Toe Taps
9:20 - 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

Finisher 20 Sec Each / No Rest
30:20 - Hot Feet
30:40 - Hot Feet + Drop Lunge R/L
31:00 - Hot Feet + Chest to Floor Burpee

31:20 - Cool Down / Stretch 15 Seconds Each Move for 4 Minutes

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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!
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I’m impressed with how you took what is essentially 30 minutes of squatting and planking and kept it interesting. Great stuff!

charlesowen
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Man I’m 42 but held strong to the end. First time I was grateful for YT ads, too. 😂 Good job

tenispro
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love that you include cool down stretches after the workout. thank you!

spideyguard
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Incredible how it feels at the end, every muscle worked out, I think and every pore in the body getting its workout with all the sweat. This will be the first of many go-to’s for 30 mins workouts, I would bookmark to do for sure. Such a range of exercises, absolutely loved it. Thank you once again, for continuing to show up to work on our physical body that which helps mental health as well.

juwaybhalla
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I love the feeling after completing your trainings! They are great to erase a night out and fit perfectly into a busy schedule.

bendrinkwater
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I searched "30 Minute Hard Hiit" and this workout came up. They were not kidding!!! I am a 51 year old female and I feel I am pretty fit for my age. This workout made me think I need to be in better shape! It kicked a$$ and I loved it!!!! Thank you !

mymusic
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Amazing workout. It feels like it alternates between legs, abs, and arms, so each one has some time to rest. Thank you.

ustrina
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I’ve only been doing these workouts for about 3 weeks and this one has been the best. Great job.

Firedawg_pa
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This was tough but fun. Other than taking a fee extra seconds here and there, I crushed it. Never thought I'd be so happy for a commercial break lol I turned 51 last month and appreciate the variety of your workouts.

dbstrozier
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I start following you in Miami and I’m in London now I haven’t worked out for a week and I just did this one today nonstop I kept going you are just the best. Thank you.

lunakorme
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I do this work out everyday, i love this kind of work out routine without equipment especially in this pendemic all gym are not open.

simplyminimal
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You definitely put some of the big names to shame with this incredible workout. I've been inactive for 3+years and started to workout this month more consistently, this workout challenged me immensely, all modified, cannot wait to master this. Thank you so much!!❤

YouakimHome
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Merci de votre générosité, merci de partager avec nous ce superbe exercice. Ce fut un plaisir de le faire et le streching inspiré du yoga un pur délice ♡

zoomjps
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Thank you to inspire people whit this wonderful working experience is not easy but whit time you get stronger I'm 40 years old and believe me is not easy but you do wat you can falier is necessary to grow

Blessings for this guy and family I like videos like this

hectorrodriguez
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As someone who loves Taebo, Caroline and Heather, this workout felt like all three in one. I absolutely loved everything about it.Thanks guys!

kim
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Wonderful and sweaty workout. Did this the first time. Thought, beacause of the repeating Cross Alt Squat Punches exercise it would be not that good and "boring" but I was amazing. I love doing this exercise beauce it is an easy to follow but powerful exercise. This is one of your best bodyweight HIIT workouts. Thanks!

wornworn
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Got to only 50%. That was insanely intense! Next week's goal is 75%

qarah
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Finishing the first week after vaycay with this awesome workout! 🏋️‍♀️ never have I ever felt in such good shape as with these workouts! Thanks so much for creating these 🎉 it’s a gem

IpzyL
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Oh man, first time I came across your workouts. This was killer for me! I finished it but cheated a few times by taking a couple extra seconds rest or moderating a couple moves, but kept moving. Thanks man!

ArrogantBaSStard
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This was a fun workout and there was a lot of varieties to keep up with engagement. The only exercise that became repetitive was the squat into a cross jab, but it can easily be replace with a variation. My variation was a sumo squat into a uppercut or a hook.

mr