35 Min HIGH INTENSITY WORKOUT | Full Body Calorie Killer [No Equipment, No Repeats]

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Ignite your metabolism with this high intensity full body workout! This calorie torching, HIIT workout is designed to challenge you from head to toe! We'll kick things off with a dynamic warm up to prime your body for the fiery sweat session ahead. Then, brace yourself for 32 minutes of heart pumping, full body exercises that'll have your muscles quivering and your heart rate soaring. No equipment? No problem! We're using just your bodyweight to sculpt and tone. The timer will be on for 40 seconds of work with 20 seconds of rest between exercises. We'll end strong with a 90 second finisher burnout. Hit play and let's get to work!

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Workout Details:
⏱️ Duration: 35 minutes (4 min warm up, 32 min workout, and stick around for a 4 min cool down & stretch)
🏋️♂️ Equipment: Bodyweight only; just a mat, your towel and water bottle
⏱️ Workout Intervals: 40 seconds work, 20 seconds rest // Finisher: 30/30/30, no rest

The exercises for this 35 min high intensity full body workout are listed below:

Warm Up // 30 sec work, no rest between exercises
0:25 Run in Place
0:55 Jumping Jacks
1:25 Squat + Heel Taps
1:55 Cossack Squats
2:25 Lateral Squat Walk
2:55 Inchworm Push Ups
3:25 Plank to Bear Plank
3:55 Butt Kicks

Workout // 40 sec work, 20 sec rest
4:45 Prisoner Squats
5:45 Lateral Squats
6:45 High Knees
7:45 Forward Lunges
8:45 Half Burpees
9:45 Push Up Toe Taps
10:45 Commandos
11:45 Jumping Jacks
12:45 Front to Back Lunges R
13:45 Front to Back Lunges L
14:45 Lateral Hop Ghost Ropes
15:45 Squat Jacks
16:45 Reverse Lunges
17:45 Shoulder + Knee Taps
18:45 Plank Jacks
19:45 Bicycle Crunches
20:45 Flutter Kicks to Leg Lowers
21:45 Crunch Kicks
22:45 Blast Off Push Ups
23:45 Hamstring Marches
24:45 1-1/2 In + Out Squats
25:45 Lateral High Knees
26:45 Switch Lunges
27:45 Tabletop Crunches
28:45 Single Leg Extensions
29:45 Skaters
30:45 Calf Raises
31:45 Push Up Pulses
32:45 Squat + Cross Punches
33:45 6x Mountain Climber Burpees

Finisher // 30 sec work, no rest between exercises
35:05 Air Squats
35:35 Spider Push Ups
36:05 Burpees

36:55 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!

[clarevoyant]

Hi I'm totally addicted to your channel. I've been kicking my bootie with the abs, jump rope basically all your workouts!💪🏽

[elliotcarter]

I am so grateful for you and the work you put in to make these videos. Your execution with the workouts has allowed me to see better results than with any other program. AND you don’t talk! Which is great! All you gotta do is read, watch and do!

[boner]

finally the 30 mins killer workout is back again. to all viewers who want weight lost. trust his workouts it made me super lean, during pandemic and gave me super metabolism. I know the struggle of doing workout like these everyday consistently but, trust me that single push to put in the work in the morning or whatever time you workout is worthy, you'll feel like a super human after. Do not believe other content creator dissing workout like this they're just afraid of the effort and exhaustion.❤❤❤

[jonathanstamey]

Hello, I wanted to let you know how thankful I am to have found your channel. I started workout with you in November and stayed consistent each day. I started at 251 lbs and now at 223 lbs. Thanks Dan!

[SierraHunter]

Hey Dan thanks for the workout.. I'll save it and do it later... currently focused on 6 week shred 3.. I had a request which I wanted to ask you. Can you please include breathing instructions in your workout. Breathing is very important in a workout and also this way you can make your videos more and more interactive, it can be animated or just a signal by your hand.... I hope you see this comment thanks bro 🙏 ❤️ have a good day

[T-un]

On holiday in Japan for a month with no access to the gym. Gonna do these in my hotel room as I travel around. Will check back in 30 days. Wish me luck <3

[erinmichelle]

Love these HIIT workouts!!! Yours are the best out there 🙋🏻‍♀️ Thank you so much for sharing 🤩🙏🏼🙏🏼🙏🏼

[shelley]

Crikey, proper hitting it hard with the frequency of new content this week!👌 Love it! x

[DavideDelFerro]

I will be honest we can find 100’000 videos of workout that mostly are not good but with you mate it is a very good workout loved it thank you🙏🏼🔥💪🏼

[pritalestaripermata]

I love so much HIIT workouts. At the moment I am pausing 😢 for my Fasting Month will come back and join in soon 🙏🏻💪🏻💪🏻

[Sophia-]

Omg they are getting longer 😵‍💫
I might die

[tedkimchee]

Dan, that FINISHER FINISHES me every time! But I keep coming back like a CHUMP er...I mean, CHAMP! 😁

[ameliacarter]

damn good workout! put together very well! nice job!

[ishtarg]

Wow, put a fork in me because I am done.
Great workout, with the burpee variations adding extra piquancy.

[maksymonopriienko]

Thank you so much, perfect workout, ideal to do at home! Also, workouts with dumbbells are great ! Glory to Ukraine 🇺🇦

[scotth]

Outstanding new workout, and the haircut looks sharp too. Ha

[Parkwaytravel]

Very easy workout! My easy means that everybody could do it but after 30% becomes killer. I hope you will post many more of these!!! ❤

[Ueisifje]

Please reply, I do your full body db workout on first day and HIIT on next day and repeat .. am I doing enough ?

[mitjafarkas]

In 35 minutes I burned 388kcal :D Feel so good ;)

[Lolo-spdq]

Your workouts never disappoint! Thanks so much for all you do! This was a fun one as usual. 💪🏼