Day 21: 30 Min EXTREME HIIT Workout No Equipment [Cardio Workout] // 6WS2

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This is a no repeats, no equipment and no rest (except for mid-way and pre-finisher 30 sec breaks) HIIT cardio workout will have you dripping from head to toe. Get ready for a calorie burning session that will improve your endurance, build lean muscle tone, and help you to achieve noticeable results over time! This extreme HIIT workout can be scaled back for beginners if needed - just go at your own pace and take as many breaks as needed. But PUSH THROUGH to the end – you got this! 👊🏼

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Links:

Workout Programs:

Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: Just a mat
⏱️ Intervals: 30 Seconds work, no rest between exercises. We will take a 30 second break at the mid-point and before the finisher.

Exercises for this 30 minute total body EXTREME HIIT workout:

0:30 Scissors to Squat
1:00 Side to Side Jump Rope
1:30 Butt Kicks
2:00 Speed Skaters
2:30 Mountain Climbers
3:00 Commandos
3:30 Plank Alt Toe Taps
4:00 Plank to Bear Plank
4:30 Staggered Squat to Step Back Lunge R
5:00 Staggered Squat to Step Back Lunge L
5:30 Pop Squats
6:00 Jumping Jacks
6:30 High Knee Pause
7:00 Cossack Squats
7:30 Sumo Squats
8:00 Shoulder Taps
8:30 Wide Push Ups
9:00 Plank Step Outs
9:30 Plank Hip Dips
10:00 Side Plank Dips R
10:30 Side Kneeling Crunches R
11:00 Side Plank Dips L
11:30 Side Kneeling Crunches L
12:00 Spider Crunches on Elbows
12:30 Blast Off Push Ups
13:00 Kneel to Squat
13:30 Lateral Lunge to Knee Drive R
14:00 Lateral Lunge to Knee Drive L
14:30 Cross Punches

REST 30 SEC

15:30 Down Dog + Knee Drive R
16:00 Down Dog + Knee Drive L
16:30 Plank Marches
17:00 Cross Mountain Climbers
17:30 Bicycle Crunches
18:00 Russian Twists
18:30 Single Leg V-Up R
19:00 Single Leg V-Up L
19:30 Reverse Plank March
20:00 Swimmers
20:30 Superman + Push Up
21:00 Bird Dogs
21:30 Reverse Lunge to Front Kick R
22:00 Reverse Lunge to Front Kick L
22:30 Standing Cross Crunches
23:00 3x Squat + Jump
23:30 Lateral Squat Walk
24:00 Leg Switches
24:30 Double Leg Raise + Toe Touch
25:00 Heel Taps
25:30 Narrow Push Ups
26:00 Step Back Knee Drive R
26:30 Step Back Knee Drive L
27:00 In + Out Squats
27:30 Squat to Curtsy Lunge R
28:00 Squat to Curtsy Lunge L
28:30 Prisoner Squat + Alt Knee to Elbow
29:00 Spot Sprints
29:30 Squat Hops

REST 30 SEC

FINISHER // 30 Sec, No Rest
30:30 Mountain Climbers
31:00 1/2 Burpees
31:30 Chest to Floor Burpees

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!

[January]

That’s what I’m talking about!!!
Thank you ❤

[iea]

Had to sprinkle in some extra rest and it took me 40 minutes to finish (excluding warm-up and cooldown), but burned 510 kcal in the end! 💪

[cha.j]

This is the 1st time i enjoy watching ads👍 i really need to catch my breath 🥵

[danielfca]

I did this one and it was incredibly exhausting. It was great and I had a lot of motivation to do it completely. But I had to do some little rests in between. I want to say to you "RESPECT!" that you were able to to it even without the smallest break in between, Dan. You are a machine. Thanks a lot 😄🔥💯🙏🏽🚀

[FelLoss]

This was an insane one. But I feel so good for sticking around until the very end. Thanks for these amazing routines. I've been following you all this year. And planning stay around for a very long time more!

[SierraHunter]

Amazing one.. I have already completed 6 week shred || once but I will start it again from tomorrow..

[crazygoatprod]

i really liked this one and appreciated how there were not any commercials/ads until after the 30 min workout was over. thank you for continuing to put out great workouts & content!

[osmansantos]

Done. Thanks a million 💪🏿🏃🏿‍♂️🤸🏿‍♀️❤🙌🏿

[erzsebethuszka]

It was an extremely one!!No break, no problem!!!Thank you guys for all your hard work in January!!!We are very spoild!!!😉🤗💪🙏

[JoesMessyKitchen]

Thanks Dan! Exceptional workout. You’re the best out there!

[ivanq]

Wow!! extreme maximo!!!, thank you!!!

[chaminukayahmessou]

I'm particularly proud of myself today as I just completed this workout. I watched the video yesterday and I was really scared by the fact that there's no rest but I decided to challenge myself today and I completed it. Thanks a million DAN.

[omshanti]

Once again thank you so much Dan. Une fois de plus merci beaucoup Dan!

[kiauau]

no rest? What a challenge! I will try it tomorrow morning before work 😃 Thank you Dan!

[karenaraya]

The sessions are excellent, I have been doing this routine for two months now and they are greetings from Chile

[susanne]

I didn't know HIT without a break, but it was fantastic, even if I sometimes missed the next exercise and got in later. I would be happy about a repetition. 👋🏼

[lim]

Didn't expect this one doesn't have breaks between sets. Glad I still finished it!

[TheSuperHeroOfLove]

This one was really challenging! Just how I like it! Thank you so much for getting me amped for this week ahead Legend Bro! Let's Go!❤❤❤

[abbysmile]

Thank you for posting these videos! My boyfriend and I just finished the 1st six week shred playlist you created, and we are starting this one tomorrow!! I really hope you can make 12 of these six week shred playlists so we can have workouts all year round!! 12 six week shred playlists sound perfect to us!! (:

[checkoglen]

great workout for burning! day 21 done 🎉