30 Min Hardcore HIIT IV (Burn 450+ Calories) Total Body Home Workout - No Equipment

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Get ready for another absolute calorie cooker. This 30 min HIIT workout works every part of your body. Your arms and legs will be trembling and your heart will be pumping from the fast paced HIIT cardio. But the good news it... you'll make it through the workout! Let's go...

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. 🔥

HIIT WORKOUT DETAILS

👉🏼 Duration: 30 Minutes
👉🏼 Equipment: Just a mat
► Use code TiffxDan20 to get 10% off your order!
👉🏼 Timing: 40 Seconds Work, 20 Seconds Rest
👉🏼 Level: Medium to Advanced

The exercises for this fat burning HIIT workout are listed below:

0:20 T-Rotation Push Ups
1:20 Cross Mountain Climbers
2:20 Lunge, Squat, Lunge Jumps
3:20 High Knees
4:20 10x Plank Jacks + 10x Mtn Climbers
5:20 Lunge to Squat R - stay low
6:20 Lunge to Squat L - stay low
7:20 1/2 Burpees
8:20 Commandos
9:20 10x Plank Jacks + 10x Mtn Climbers
10:20 Lateral Lunge to Knee Drive R
11:20 Lateral Lunge to Knee Drive L
12:20 In & Out Squat Jumps
13:20 Fast Push Ups
14:20 10x Plank Jacks + 10x Mtn Climbers
15:20 Plank to Alt Toe Touch
16:20 Flutters
17:20 Lunge to Knee Drive R
18:20 Lunge to Knee Drive L
19:20 10x Plank Jacks + 10x Mtn Climbers
20:20 Bicycle Crunches
21:20 Side Plank Dips R
22:20 Side Plank Dips L
23:20 3-Way Crunches - Left, Center, Right
24:20 10x Plank Jacks + 10x Mtn Climbers
25:20 Narrow to Wide Push Ups
26:20 Front to Back Squat Hops
27:20 Cross Punches
28:20 Squat Tuck Jumps
29:20 10x Plank Jacks + 10x Mtn Climbers

Finisher 30 Sec Ea / No Rest
30:20 Superman Hold
30:50 Burpees
31:20 Chest to Floor Burpees

32:10 Cool Down + Stretch

Check out these HIIT Dumbbell Workouts:

Looking for a complete full body workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week) ranging between 30-60 minutes each for your to follow along with. View the Community Tab on our channel for the workout calendars.

Add the 6 Week Shred playlist to your favorites so you can come back every day.

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts.

👍🏽 LIKE if you want more at HIIT workouts!
💬 COMMENT to let us know what other videos you want to see.
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THANK YOU for watching and please remember to subscribe! We feel 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.

[shivanshsingh]

Wowww just wow, super sweaty at 15 mins.. don't have much time so only 15 mins today. I have lost 4 kilos in 2 weeks from 75 to 71(and still deflating) just by your workouts and jogging 4k in the evening. Am 6 feet tall.. anyways thank you so much tiffxdan thank you so much

I did this workout today felt amazing, burnt 380 active cal and 453 total cal

[elomariabdel]

Heeey as im based in Morocco now ..just got notification in last 6houres while im working..but got happy and motivated just going back home ( it's a sunny weather here😉) and just hit that course..iwhat is amazing with Danny..there"s no talking just working and changing our body shape week after week as he's working with us too..so im always challenging him🤣
awssome workout buddy Respects from me 🙏🙏🙏🤝🤝

[AnnoyingApple]

after nearly 2 months no exercise. I can inly complete till 80%.. but i will come back stronger

[JarreauLCross]

Thank you!!
I found you a year ago and its become my daily ritual. I’ve done the six week shreds like 3 or four times. I also work with trx, paddle boarding and rowing, and thanks to you, I’m in the best shape of my life and Your workouts are the best part of my day. Thanks and keep doing what you do.

[Praveen]

Hi.. I religiously follow your workout routine.. But I was hit hard by Covid 2 weeks ago. Couldn't even walk and breathe properly. Slowly trying to get back on track with your workout. Thanks a lot.( From Mauritius)

[danielfca]

Exhausting! Destructive! Great! Thanks Dan 💯🙏🏻💪🏽

[boujin]

Great workout. Couple of days off and this one really kicked my butt.

[bethschmitz]

Definitely got the juices flowing on a Monday morning! That was challenging and balanced for a quick work out, Thank You!!

[mbrown]

Was great to be working out with you again Dan. The mashups were great just not the same. This got the blood pumping and a stellar way to start the week. Thanks bro

[cookingpremiumjapan]

Always come back to this channel from others. Thanks

[teddyw]

This is now my favorite workout before bed. 15 minutes is enough for me. It is so hard but I see good results from this workout. Thanks for sharing.

[rickyricks]

You’re the best in the game! Thanks for the workouts. This is making my winter so much easier!

[alejandrogarcia]

I was needing this to start the week properly, the best fuel ever! Thanks

[ellenfitzpatrick]

Thank you for this, I’m on holidays in Vancouver atm. This is a perfect hotel room workout 🏋️‍♀️

[edlinefort]

Thank you Dan for your precious contribution to my fitness goals towards a healthier lifestyle!!!
From ottawa!!!

[pabita]

My day is always made when TIFF X DAN drops a new workout video…better yet if it’s a HIIT workout!🙌🏼🙌🏼💯💯💯

[SuperSahil]

Your workouts are really. Helpful, just need to get my dumbells and your workout videos ! The perfect combo !! Thank you for uploading, your workouts inspire to very very much

[nami]

Thank a lot Dan, for your training free, it help to feel me better every day !!! hug from France !

[fadimeerdem]

Hello Dan...I was really happy when the last 3seconds always beeped🥵🥵
Great workout 👍

[ymac]

Love this Hardcore HIIT Series, thanks so much