Quick FAT BURNING HIIT Workout - Full Body Cardio, No Equipment, No Repeat

This no equipment 20 minute fat burning HIIT workout is quick, effective, and burns calories!

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We'll power through 25 no repeats bodyweight HIIT exercises – 35 sec work, 10 sec rest. We'll end this full body cardio workout with a killer 90 sec finisher.

First up is a quick 4 min warm up and stay around at the end for a 4 min cool down & stretch. Enjoy the workout and subscribe if you haven't already,. Let's go! Scroll down below for more details about this workout.

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FREE HOME WORKOUT PROGRAMS

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WORKOUT DETAILS
⏱️ Duration: 20 minutes
🏋️ Equipment: just a mat
⏱️ Intervals: 35 sec work, 10 sec rest
🔥 Finisher: 30/30/30, no rest

Exercises for this full body fat burning HIIT workout no weights:

00:00 Get Ready!

Warm Up - 30x8 (4 mins)
00:25 Jumping Jacks
00:55 Arm Circles
01:25 Squat to Side Bend
01:55 Reverse Lunges
02:25 Chest Opener + Butt Kicks
02:55 Shoulder Taps
03:25 Plank Knee Tucks
03:55 Run in Place

Workout - 35/10
04:45 Power Jacks
05:30 High Knees
06:15 Pop Squats
07:00 Skaters
07:45 Squat + Knee to Elbow
08:30 Inchworm Push Up
09:15 Plank Jacks
10:00 Push Up Front Reach
10:45 Bicycle Crunches
11:30 Mountain Climbers
12:15 Prisoner Squat
13:00 Side Lunge + Knee Drive R
13:45 Side Lunge + Knee Drive L
14:30 Ghost Rope
15:15 1 1/2 Squat Jumps
16:00 Run In Place
16:45 Shoulder Taps
17:30 Pike Knee Tuck R
18:15 Pike Knee Tuck L
19:00 Flutter Kicks
19:45 Forward Lunges
20:30 Commandos
21:15 Let Switches
22:00 Blast Off Push Ups
22:45 Burpees

Finisher - 30/30/30
23:30 Air Squats
24:00 Squat Pulses
24:30 Squat Hold

25:20 Cool Down & Stretch (4 mins)

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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!

[DrG]

I'm 45 years old and have been trying to drop two dress sizes for quite some time. I followed typical advice for women over 40, topping up my protein intake, dropping cardio, staying in a calorific deficit, and starting to train with weights, but while I was getting stronger and more toned, I wasn't getting any leaner. If anything, I felt heavier (I don't weigh myself. I use clothes to tell me where I'm at).

Then, one day, I came across your channel and saw your HIIT workouts, and I decided to go against 'no cardio/little cardio' advice and try your workouts 5 days a week, alternating between 20 and 30 min. I felt lighter and different after 2 weeks; after a month, I dropped a dress size and saw a shift in body composition for the first time in ages! I have more energy and am so much fitter now, too! I cannot believe the change after only a month!

I know it's not down to just workouts, but your workouts made a huge difference. I didn't quit weights entirely but I alternate. So, I want to thank you for what you do, and to women in their 40s who struggle with shifting weight, please don't give up; test and try things out and see what works for you!

[jonathanwheat]

Good stuff. 3 min in you start to feel it.

[kurtisgarrett]

Really appreciate you! Thanks again brother!

[oliverrees]

Man that was a nice beast workout love the fact you guys include warm up and cool downs this is the way forward ❤

[Lolo-spdq]

That was an excellent workout. Thank you so much! And the kitty is back! 🐈 Definite bonus. 💛

[flyin_lion]

Finished.
Thanks for making new videos. Always fun to have a new workout.
Sure the amount of different bodyweight exercises is limited but new workouts still keep the motivation up ❤

[tonylundy]

That was an awesome workout! Thank you!

[BOUVIER]

Got a great sweat today. Now time to hit a chest workout. Great video

[ΓεωργιαΠανταζοπουλου]

Great session ! Sweaty and motivated ... more challenge please !,

[ajani]

Sweaty puddle confirmed. Love the warm up and cool down on this one. For me the best thing about these workouts is strengthing my joints, specifically knees and ankles. Thanks for all you do here for us.

[tanerozdes]

Nice combination thank you. I work with your videos 200 times during a year. Short videos before I go tennis, swimming and pilates thank you. I share your videos on my facebook and instagram

[kishanpb]

Great workout. Inspiring people to fitness, you the 🐐.. And the cat is so cute makes the video even funny 😅

[TheSuperHeroOfLove]

Awesomesauce HIIT Workout Burn Legend Bro!!! This one was Awesome!!!! 💖💎🙌∞

[davidberman]

nice wish it was 10 minutes longer. i like the no repeats and no equipment wo

[Aduffandherbubs]

I always think i cant sweat anymore and then you come out with a new video 😅. Much needed after a long day of work. Thank you!!

[martinndegwa]

Thank you. Really enjoyed this one. Keep them coming.

[jameslouie]

Thanks Dan. Enjoy your HIIT workouts..my only type of cardio I do. Poor cat but so cute!

[Dml]

THANKS!!! Another great video this week

[Isabellad]

Yeahhh what a tough workout.. the squats at the end were a killer.. thanks coach 💯💯💯💯 and your kittie is such a cutie 🤩🤩🤩🤩

[lak]

maravillosa rutina super potente powerrrr!!!! Gracias Chicos!!! Maravillosa canal. Wonderful. Saludos desde Madrid-Eapaña 🔥🔥🔥🔥💪🏻😍🇪🇦