This No Equipment 20 Min FAT BURNING HIIT Workout Kicked My Ass!

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New house, new killer fat burning HIIT workout just for you!

We moved to SoCal and have been getting settled in, and what better way to break in the new crib than a 20 minute HIIT workout that will work your entire body & core. We can't wait for you to give this workout a go!

You won't need any equipment for this HIIT workout, just grab your mat and some water, slam some pre-workout and creatine (or whatever you prefer) and let's get to it.

This high intensity workout offers the ideal mix of lower body, upper body and core exercises to give you a complete full body workout in just 20 mins. Hang in there until the end for a 2 minute finisher followed by a 4 minute cool down and stretch session.

We're excited to be back! Enjoy the workout, if you enjoyed this be sure to give it a thumbs up, and if you aren't following us already be sure to hit that SUBSCRIBE button and flip on notifications so you don't miss our workouts. Let's get to it!

Don't forget to warm up before your workout

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💾 Check out our 6 Week Shred II Home Workout Program right here on YouTube. We're giving you 42 unique workouts over 6 weeks to totally transform your body. Whether you goal is to lose body fat, enhance your endurance and stamina, build muscle, or all of the above.. this program will help you to reach your goals.

💾 Check out and save our 6 Week Shred I Playlist

⏱️ Duration: 22 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: No equipment, just a mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
⏱️ Intervals: 40 Seconds work, 20 seconds rest

Exercises for this 20 minute full body fat burning HIIT workout:

0:20 Squat alt front kick
1:20 Reverse lunge + 2x knee drive R
2:20 Reverse lunge + 2x knee drive L
3:20 In + out squat
4:20 Half burpees
5:20 Commandos
6:20 Plank jacks
7:20 Blast off push ups
8:20 Shoulder taps
9:20 Half burpees
10:20 Bicycles
11:20 Alt sprinters sit ups
12:20 Flutter kicks
13:20 Mountain climbers
14:20 Half burpees
15:20 Kneel to squat
16:20 Air squats
17:20 Swimmers
18:20 Tricep push ups
19:20 Half burpees

Finisher 30s ea
20:20 Leg switches
20:50 Diamond push ups
21:20 Switch lunges + squat
21:50 Sumo squat pulse

22:40 Cool Down & Stretch

👍🏽 LIKE if you want more no equipment HIIT workouts
💬 COMMENT to let us know what other videos you want to see.
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Thanks for following along with our workouts! We are 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.

[soummadiptamukherjee]

I've known you for the last one year and it's been an absolute amazing experience. Your workouts have changed my life.

[biancamahon]

These 20 min. Exercise videos are changing my body. My life! I’m getting back my confidence, my positive vibe, an I feel like I’m giving a big hug to my body! Thanking it when I didn’t treat it so well. 👍🏼☺️

[jackywacky]

Amazing! I really felt this workout the next day even though I am working out for 2 months already. However, I realized that you need to adjust your diet, because exercising alone wouldn't be enough for getting your sixpack... Personally, I followed meal plan from Next Level Diet, and after 6 weeks I lost a lot of body-fat, and I got six pack :D they also provide you with an home workout plan as a bonus, and even grocery lists...

[jayquanvo]

Longest 20 minutes ever. Lol.
I work from home 1/2 the time and I try to get as much workouts in on my WFH days.
These short high intensity workouts are perfect for me. Get my legs and blood pumping. Keep me from me being sedentary on the pc. Great workout!

[jonathanhoward]

One of the best on YouTube. No needless talking or selling just straight into it! Thank you

[kevinreis]

I just finished this workout directly after day 4 of the 6 week shred II and I hate myself for doing so!😅 I had sweat burning my eyeballs, but I pushed through!! According to my fitbit I burned 521 calories with both workouts!!! I've mainly been doing your workouts since the beginning of the year and I've never felt or looked better. In the past 5 months I've dropped 36lbs!! Thank you for the amazing videos!!

[Ponto-Panda]

Really great every time, would love a few more full body 20min workouts for when I don’t have time. No complaints just appreciation.

[iiimadmaniii]

Took me almost an hour but I did this 100%. I love Tiff and Dan workouts!

[cristianelopes]

Estou adorando seus treinos
Sou do Brasil, obrigada por esse conteúdo totalmente gratuito

[mbrown]

new Dan video. it's like a wonderful present to wake up to

[diabolus]

Been doing your 1000 reps abs 6 days in a week and i made a workout program through your videos i have got considerable amount of gains thankss a lot it's all because of you one of the most under rated fitness channel i hope you reach your milestone.

[apexnine]

Thanks for putting the info stamps in. Putting the times in (40s on/ 20s off) was a great idea. This is one of the things I always try to figure out before selecting a workout with you.

[nicolasrivelis]

Awesome workout. Cursed a lot, which means it was really good. Thank Dan!!

[dragonxk]

Just what I needed for these days when I'm short on time. You saved my day with this quickie.

I've had longer work outs that don't make me break a sweat like this one did, so cheers for that.

[beverlylucas]

Welcome back! Nice view enjoy your new home with good health. Great workout I was on fire my body was so great full all because of your good work. Thank you!

[Etereosi]

Thank you guys. . Your channel has been a complete inspiration for the past 9 months and a lifetime to go hopefully 🤞

[wendyberg]

Thank you! I did not want to work out today, feeling very unmotivated. I made myself push play and your workouts always help me feel so much better not just physically but mentally too. Thank you so much!

[Jas.]

Glad to see you back, can’t beat outdoor workout. Thank you 🙏🏻💪🏻

[josecortez]

What a fantastic HIT workout. Nice new digs. Traveling this workout is perfect with a good sweat.

[binhle]

Thanks alot! I started doing your workout during the pandemic and now after 2 years, I have been developed a routine using your workout videos everyday now. I love you, man. Keep up the good work.