25 Min CARDIO HIIT | Burn 400 Calories 🔥 [No Equipment, No Repeats]

🔥 30 DAY SUMMER SHRED: THE AFTERBURN 🔥

Torch up to 400 calories with this explosive 25 minute cardio HIIT workout! You don't need any equipment for this workout and it can be done from home, the gym, or anywhere you go.

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Starting with a 4 minute warm-up, the session progresses through high intensity intervals—30 seconds of work followed by 15 seconds of rest, with each exercise keeping you engaged and pushing your limits. Ideal for anyone looking to efficiently burn calories and improve fitness on a tight schedule. Hit play and let's get to work!

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Workout Programs:

Workout Details:
⏱️ Duration: 25 minutes (4 min warm up, 21 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: 30 seconds work, 15 seconds rest // Finisher: 20/20/20, no rest

The exercises for this 25 minute cardio HIIT workout are:

Warm Up // 30 sec work, no rest between exercises
0:25 Arm Circles
0:55 Windmills
1:25 High Knee Seal Jacks
1:55 Jumping Jacks
2:25 Side to Side Squats
2:55 Runner’s Stretch
3:25 Blast Off Push Ups
3:55 Pike Calf Stretch

Workout // 30 sec work, 15 sec rest
3:25 Standing Cross Crunch + Toe Touch R
4:10 Standing Cross Crunch + Toe Touch L
4:55 Reverse Lunge + Front Kick R
5:40 Reverse Lunge + Front Kick L
6:25 Bicycle Crunches
7:10 Cross Mountain Climbers
7:55 Plank Jacks
8:40 Half Burpees
9:25 Pop Squats
10:10 High Knees
10:55 Standing Cross Punches
11:40 Split Squat R
12:25 Split Squat L
13:10 Step Back Knee Drive R
13:55 Step Back Knee Drive L
14:40 Push Up T-Rotations
15:25 Shoulder Taps
16:10 Plank Reaches
16:55 Squat Jumps
17:40 Side Lunge + Knee Drive R
18:25 Side Lunge + Knee Drive L
19:10 Jump Switch Lunges
19:55 Spider Plank
20:40 Flutter Kicks
21:25 Power Jacks
22:10 Star Jumps

Finisher // 20/20/20
22:55 Push Up Knee Tucks
23:15 Run In Place
23:35 Burpees

24:20 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!

[caitieellen]

Love that you included a warm-up and cool-down portion!! Such a great workout. Perfect start to my day! Thanks so much!!

[stephie.t]

You guys still have one of my top favourite structured workout videos on youtube. Love the energy and the vibe. Even on days where I just do not feel like working out, just turning on your video and leaving it on always gets me going for some reason. Thanks for the morning sweat sesh!

[martincoxell]

Love your cheeky HIIT workouts....and the appearance of Ginger was an added bonus !

[ramilurazmanov]

Thank you for many great days filled with amazing exercise routines like this one! I truly appreciate your work, man!

[PremKumar.S-itet]

Great Workout Thank you for Including Warm Up!💪

[danaoverturf]

Wow! What nice flowing routine! A sweet sweat & burn! Thank you so much! 😅😊

[Flpat]

Love your cat monitoring your half burpees 😄
Thanks for a great workout with warm up.

[energizer]

Guys, I am very grateful for your workout videos! It realy helps. Thank you!

[poojabhimra]

Loved it ! Don’t have a calorie tracker but was almost dead till the end. Feeling fab and flushed

[bouyaikama]

Thank you Tiff and Dan. Your work out make me strong, toned up and lose weight. I just love your hit and everything else .work out almost 5days with my husband he does pushed me to the next level and I am loving it ❤then I go for walk 🚶‍♂️ 2 to 3times a day and eat high protein meals and good fat and fiber. I used to hate burpees or mounts climbing now I love it or push up. You're the best trainer for sure.

[nobelphipps]

Awesome workout, loved the Burpee Finish!! Great way to start the day!! Thanks Dan 🙏 God Bless!!!!

[JoesMessyKitchen]

Thanks! Dan… you continue to ongoingly impress us with your mix of exercises and the flow of hitting all essential body parts. The exertion and the stretching combination is thoroughly enjoyable and greatly appreciated!!

[erinmichelle]

Perfect way to start the week!! Thank you!!! 🙏🏼 🎉✨

[yebne]

This is the perfect start to the day. Saved it to my workouts. Thanks for sharing

[dijodiego]

I loved this workout, pretty complete for me.

[adamschmid]

This is the perfect tonic for a weekend of excess!

[TheSuperHeroOfLove]

New Workout WOO Let's Go Legend Bro!!!! Thanks for The HIIT! 💖💎🙌∞

[JohnJohnson-heyv]

Great way to wake up on a cold day!! 🙏🏽

[Squidgamesforlife]

Thank you for an amazing Monday sweat session. So needed!

[gerhaz]

Loved the workout, I felt it a bit easy comparing to the other HIIT hardcore workouts. But still, I am pumped! Keep it up guys than you.