Beginner Series | 30 Minute No Equipment Full Body HIIT Workout | Day 5

Get a killer workout in just 30 minutes! This beginner HIIT workout is the perfect full body routine, and the best part is you don't need any equipment. Skip the treadmill or elliptical machine and do this workout instead!

The format is simple: get a LOT of work done in a short amount of time. You'll perform each exercise for 30 seconds and then rest 15 seconds before the next exercise. Push yourself and go hard while the timer is on. If you're sweating by the end, then you pushed yourself hard!

Take as many breaks as you need, but hang in there until the end. You can do this!

This is a 5 day beginner friendly workout program that you will repeat weekly, adding dumbbells, reps, and/or time under tension to jump-start your fitness journey.

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Workout Programs:

⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️ Equipment: No equipment, just a mat.
⏱️ Intervals: 30 seconds work, 15 seconds rest; Finisher: 3 exercises, 30 seconds ea, no rest

Exercises for this 30 minute no equipment full body HIIT workout:

Heismans
In-Out Squats
Curtsy Lunge to Squat to Curtsy Lunge
Rear Lunge to Knee Drive Right
Rear Lunge to Knee Drive Left
Standard Push Ups
Shoulder Taps
Superman
Mountain Climbers
Plank to Bear Plank
Reverse Plank Knee Drive
Sitting Bicycles
Flutter Kicks
Butterfly Sit Ups
Cross Knee Crunches
Speed Skaters
Squat + Front Kick
Lateral Lunges
Squat + Jab-Jab
Pop Squats
Snow Angels
Swimmers
Hand Release Push Ups
Plank Rows
Commandos
Plank Tuck R
Plank Tuck L
Sprinter Sit Ups
L-Sit Toe Touches
Oblique Heel Taps
Clock Squat R
Clock Squat L
Ghost Ropes
Twist Squat
Cobra Push Ups
Plank T-Rotations
Spider Climbers
Half Burpees

FINISHER
High Knees
Cross Mountain Climbers
Burpees

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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!

[Truckergunners]

Who needs the gym, when we have tiff x dan, love your workouts, ive even stopped my gym membership lol

[RTJ-kqwu]

Down 40#'s since i started using your videos (About a year ago) Thank you from the bottom of my heart!

[nisharai]

Anything this man uploads I'm following! Just about to hit the gym.. love from the UK!

[tonyb]

Love this new series! Glad you're keeping it at 30 minutes too.

[Khxlxd]

Welcome back! We're really missing new muscle group workouts from you (back/bicep, chest/tri/shoulder, legs). Anyway, keep up the fantastic work 🙏

[josecortez]

Beginner series but still felt the sweat. thank you

[punjabivirsa]

I’haven’t words to express my gratitude for this workout, love from India

[FluksWorkouts]

Here we Go Again.
Day 5 with an amazing workout.
Great work Dan!

[ernestovera]

Men I really love this work out…. Thank you so much for your videos

[Lety.ml]

Today I decided to do a beginners workout lol me after the workout 😰🥵 but feeling accomplished 😊

[TrueBagPipeRock]

watched a different video and was totally impressed. From what I've seen of people, this kind of thing is the way to go.

[waynerussell]

Thanks for my Saturday morning workout man. Keep them coming.

[mv]

Hi guys let’s get one million members and like ❤❤for Tiff&dan’s channel 💕best workout 🏋️‍♀️ best music 💕 thank you veryyy much Dan 🙌♥️🙌

[Aaron_Elias]

and so the yoga mat and I took a shower ... Thanks for this awesome workout!

[ronnyhuber]

fire as always. Thank You for the Work. 🔥🔥🔥🔥🔥🔥🔥🔥🔥

[fraserdonnelly]

Amazing Video. Love your Channel. It's Brilliant. Just Discovered it recently and so Glad I did. Keep up the Fantastic work. Hope you have a Wonderful 2023

[markappleyard]

Good workout to come back to after injury.

[carlosmethodfitness]

Awesome workout Dan. We love your channel. Keep smashing it. Bex & Carlos

[joeserhal]

5/5 ✅ thanks for this awesome series!! 🙌🏻 💪🏻

[ItsallJoever]

I have to use a ice pack mid workout bc this whoops my butt. I get over heated but the ice pack really help me reset. Awesome workout vids