30 Min Cardio HIIT Workout - Full Body No Equipment, No Repeats

Sweat and burn up to 500 calories with this 30 minute cardio HIIT workout! This no-equipment full body routine is designed to challenge your muscles and get your heart pumping.

Follow along with Tiff for beginner modifications and Dan for advanced moves. Have a great workout and scroll down for more workout details.

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FREE HOME WORKOUT PROGRAMS

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**WORKOUT DETAILS**

⏱️ Duration: 30 minutes
🏋️ Equipment: just a mat
⏱️ Intervals: 40 sec work, 15 sec rest
🔥 Finisher: 90 sec // 30/30/30

Exercises for this cardio HIIT workout at home

00:00 Get Ready!

Warm Up - 30x8 (4 mins)
00:25 Squat to Side Bend
00:55 Butt Kick Presses
01:25 Plank to Bear Plank
01:55 Hand Release Push Ups
02:25 Forward Lunges
02:55 Walk the Dog
03:25 Cossack Squat
03:55 Overhead Knee Drive

Circuit 1 - 40/15 (13 mins)
04:55 Squat Jacks
05:50 Blast Off Push Ups
06:45 Ghost Ropes
07:40 Reverse Lunge + Front Kick
08:35 Lateral High Knees + 2x Jumping Jacks
09:30 Shoulder + Knee Taps
10:25 Plank T-Rotation
11:20 Mountain Climbers
12:15 In & Out Squats
13:10 High Knees
14:05 Squat Twist
15:00 Quick Feet
15:55 Push Ups

Rest 30 Seconds

Circuit 2 - 40/15 (13 mins)
17:05 Forward Lunges
18:00 Power Jacks
18:55 Squat + Cross Twist Crunch
19:50 Cross Punches
20:45 Run in Place
21:40 Squat to Side Crunch
22:35 Push Up Climbers
23:30: Super(wo)man
24:25 Single Leg Bicycle Crunch R
25:20 Single Leg Bicycle Crunch R
26:15 Bicycle Crunches on Elbows
27:10 Leg Raises
28:05 Cross Mountain Climbers

Finisher // 30/30/30
29:15 Single Leg Wall Sit R
29:45 Single Leg Wall Sit R
30:15 Wall Sit

31:05 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!

[krichards]

Thanks for making the moves in your HIIT workouts uncomplicated to follow, allowing us to get right in to every one getting the most of each 40seconds set.

[twocats]

Thank you!! I am a sweaty mess but feeling strong and ready for the day.❤

[smartinvt]

Hello Tiff and Dan... u guys are amazing.... following you since 2020.

Cardio hit exercises are really difficult 💪.

[sammy_]

great workout guys thanks so much always so much fun to follow along to ❤😊🥰😁

[erinmichelle]

Fantastic!! Thank you guys!!! 🎉🎉🎉🎉 🔥🔥🔥🔥 🙏🏼🙏🏼🙏🏼🙏🏼🙋🏻‍♀️🤩

[annateittinen]

Hello Tiff and Dan, I did one of your upper body strength workouts a few days ago and always wanted to try your cardios! I saw this one just now in the evening and did it! Super sweaty! The squat jumps... quads were 🔥! Thank you so much for this great workout! Have a fantastic day!

[justyndunt]

Thank you, loved the layout of this workout, having the percentage in the top right corner is a lot better and you included a warm up and cool down. love it!!

[Mary-uzgu]

Merci beaucoup à vous deux, je suis heureuse que vous êtes de retour 🤩🤩🤩
Je me suis régalée grâce à vous merci infiniment pour votre sérieux et votre motivation 💪🏼💪🏼💪🏼💪🏼💪🏼🙏🙏🙏🙏

[danielbatista]

Always happy to complete your workouts and super happy to see you both together again. It is an exceptional motivation for us!!!! 💪🏽😀

[jhaan]

Yes!!!😊 It's great to work out with you both. I love your exercises.

[MrChunkchambers]

Great workout love the cool down track reminds of bicep glue they always use it to close the show

[lornathompson]

Love when Tiff is on board. Fire today.

[Isabellad]

Oh yeah..another great Hiit workout.. love to see you both again.. thank you so much 💯❣💯❣💯

[redeemed]

Just what I needed this Monday morning

[mv]

It’s time to start workout automn ❤ thank you Tiff&Dan 🌹🌹

[qunt-ty_]

Good workout! Also great to see Tiff as well!

[marlonfraser]

I've been following your workouts for 2 years now, and I've never been in better shape. Your videos are easy to follow, and I love that you have versions for all flexibility and fitness levels. Thank you so much, and bring the ginger cat back more!

[divineciipher]

All I can say is 'Wicked', I thought I would quit just from the first 10 min, don't know how I made it but thanks for the awesome workout guys, y'all are saviours foreal, cuz without these videos, what would some of us do!

[ludmilamudrikova]

Great workout!! We need more with you together🙏

[Rayfield-kl]

When I see you guys post new videos I feel obligated to get in the basement and get after it! Thank you🙏🏽big shout out from Detroit