15 Minute Fat Burning HIIT Workout No Equipment

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Get ready to burn fat and break a sweat with this short but super effective 15 minute bodyweight HIIT workout! No equipment needed for this explosive session – just bring your energy! This HIIT workout is designed to maximize fat burn and tone muscles from the comfort of your home.

Packed with high-energy cardio and muscle-strengthening moves, this HIIT workout requires zero equipment and little space. Whether you're short on time or shaking up your regular routine, this intense workout promises maximum results. Ready for the challenge? Hit play and dive into your transformation!

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⏱️ Duration: 15 Minutes
🏋️♂️ Equipment: Just a mat
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
⏱️ Intervals: 30 seconds work, 15 seconds rest between exercises. Finisher: 4 exercises, 20 sec ea, no rest.

Exercises for this 15 minute fat burning HIIT workout:

0:20 In + Out Squats
1:05 Commandos
1:50 Push Up + Alternating Front Reach
2:35 Squat + Cross Punches
3:20 6X High Knees + Push Up Burpee
4:05 Plank Toe Taps
4:50 Plank Jacks
5:35 Rear + Curtsy Lunges R
6:20 Rear + Curtsy Lunges L
7:05 Half Burpees
7:50 Step Back Knee Drive R
8:35 Step Back Knee Drive L
9:20 Push Up + T Rotations
10:05 Shoulder Taps
10:50 Chest to Floor Burpees
11:35 Squat + Alt Front Kick
12:20 Lateral Squat Walk + Jump
13:05 Cross Jacks
13:50 In + Out Push Ups
14:35 6X Mountain Climbers + Burpee

Finisher 20s Ea // No Rest
15:20 Fast Squats
15:40 Squat Hold + Pulse
16:00 Fast Push Ups
16:20 Push Up Hold + Pulse

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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!

[GoofyHeadBoy]

I’ve never been so thankful for a commercial in my life

[fabricebrenot]

Whoa! This was one of your best 15 minute workout Dan! this one kicked my butt and gave me a ton of energy for the day! Thank you and keep it up brother!💪

[Ngimaw]

I love HIIT workouts. They're short and effective and this one hits the right spots also the music is on point. Good one.

[troy]

Just the music alone makes me motivated and inspires me to work out😂

[josecortez]

When you need a sweaty 15 HIIT workout this one did it. Thank you.

[ChiragTrivedi.]

This will be my perfect post weights hiit session, too good bro

[billyhughes]

My wife and I just got back from an almost 2 week vacation in Kauai. Other than some hikes we did (really good ones) and the occasion 100 pushup day we did no workouts. This 15 HIIT was the perfect welcome back to reality workout -- thanks Dan!

[nobelphipps]

Ohhh yeahhh great workout 🎉 Thanks 🙏 Dan, great way to start the work week

[Isabellad]

Absolutely love this great what an amazing sunny view..Enjoy the pool & beautiful weather 🤩🤩🤩🤩🤩🤩

[kimberlyd]

Short and sweet, awesome way to start the day. Love the sunshine on this cloudy morning! Thank yoy❤❤❤

[scalvarese]

Such a great hiit routine. Love the finisher at the end. Out of breath. But a good out of breath 😊

[alyssaweinberg]

i never used to like to work out until i started doing your workouts

[raulparra]

Great, I feel very good after this workout

[muratsirin]

OMG, great cardio Workout thank you so much Dan 💯

[hereforthelolz]

What a great background bro! Your choice of locations keeps getting nicer and nicer - Nice pool!

[starfighter]

What an injection of happiness this is!

[Ali_fitness-gour]

What a wonderful view and what unique sports moves
thank you👍👍👍

[rayalavan]

Thank you!! This is my 'go-to' workout now when I'm super busy and running short on time but still feel the need to BURN those calories!!! Off to my protein shake now lol - K-O DAN this ROCKS, thank you!

[beverlylucas]

Great workout only finished 90% I was so tired after all that jumping. Sweating like a pig but never give up❤❤❤❤ thank you

[nobelphipps]

Second run at it, it just gets better 🎉thanks Dan