25 Min EXTREME Full Body HIIT Bodyweight Workout At Home + Cool Down | 🔥 Calories

Don't let the 20 seconds on, 20 seconds rest format fool you... this EXTREME Full Body HIIT Workout with bodyweight only packs a punch!

You'll notice during this home workout that complete a standard exercise followed up with a more advanced version of that exercise, and we'll keep that format throughout the majority of the workout. For example, if you do bodyweight squats then the next exercise will be jump squats; shoulder taps then push up shoulder taps, and so on...

You WILL get stronger, build up your endurance, burn a ton of calories, and most important — you'll feel so damn good for finishing this workout!

Try replacing traditional cardio (running, biking etc.) with HIIT cardio workouts like this to burn calories faster, resulting in reduced body fat. Try adding HIIT workouts (with and without weights) to your weekly routine (about 2-3x per week) for best results.

Don't forget to warm up before your workout!

WORKOUT DETAILS

👉🏼 Duration: 25 Minutes
👉🏼 Equipment: Just a mat.
► Use code TiffxDan20 to get 10% off your order!
👉🏼 Timing: 20 Seconds Work, 20 Seconds Rest

The exercises for this full body HIIT cardio for fat loss workout are listed below. Do as many full range reps as possible for the 20 seconds.

0:20 Squats
1:00 Jump Squats
1:40 Shoulder Taps
2:20 Push Up Alt Shoulder Taps
3:00 Static Lunge R
3:40 Static Lunge Hops R
4:20 Alt Plank Toe Taps
5:00 Blast Off Push Ups
5:40 Prayer Crunches
6:20 Lean Back Pulses
7:00 Static Lunge L
7:40 Static Lunge Hops L
8:20 Bear Plank Dead Bugs
9:00 Half Burpees
9:40 Sumo Squats
10:20 In + Out Jump Squats
11:00 Step Back Knee Drive R
11:40 Step Back Knee Drive L
12:20 Scissor Kicks on Elbows
13:00 Cross Over Scissors
13:40 Rear Lunge to Knee Drive R
14:20 Rear Lunge to Knee Drive L
15:00 Plank Jacks
15:40 Cross Mountain Climbers
16:20 Alt Rear Lunges
17:00 Alt Jump Switch Lunges
17:40 Commandos
18:20 Push Up Pulses
19:00 Reverse Crunches
19:40 Alt Leg Lifts
20:20 Curtsy Lunge + Staggered Squat R
21:00 Curtsy Lunge + Staggered Squat L
21:40 Push Up Alt Plank Reach
22:20 Skull Crusher Push Ups
23:00 Lateral Squat Walk
23:40 Lateral Speed Skaters Hops
24:20 Spider Climber Push Ups
25:00 Chest to Floor Burpees

Finisher // 20/20/20, No Rest
25:40 Kneel to Squat Hops
26:00 Fast Narrow Push Ups
26:20 6x Mtn Climber Burpees

27:00 Cool Down + Stretch

Looking for a complete workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week) ranging between 30-60 minutes each for your to follow along with. View the Community Tab on our channel for the workout calendars.

Add the 6 Week Shred playlist to your favorites so you can come back every day.

If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts.

👍🏽 LIKE if you want more Full Body HIIT workouts!
💬 COMMENT to let us know what other videos you want to see.
🔔 SUBSCRIBE + turn on notifications so you never miss a workout!

THANK YOU for watching and please remember to subscribe! We feel 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.

[amandakahle]

Thank you! I did NOT WANT TO DO A CARDIO TODAY but I knew I needed to move. The pace and timing of the moves and breaks made this the perfect workout for a day like today!
Thank your Dan for consistently showing up! My husband and I both really love your workouts! They are challenging but attainable and the fact that there's no chatting makes them just right!

[thuyhaitran]

Brilliant home workout class: straightforward + intense + productive + great structure design. Thank you for sharing and keeping us strong during a difficult times. 🙏🏾

[piccolashortcake]

Sir your workouts not only take out my sweat but blood too (broke my front lower tooth while doing chest to floor burpees, but it worth it) .. doing your workouts make me feel like i'm in some kind of battle field and the finisher always pumps me up.. feels so light and relaxed after those stretchings.. can't thank you enough for the transformation your workout do to my body <3

[Flpat]

Just brilliant! Great morning start to feel energised for the rest of the day. Thanks 🙏🏋🏋‍♀️🏋🏻‍♂️

[akshaygupte]

You and you're channel both are fuckn underrated, I've been following for a long time and It's giving me unprecedented results

[yerdaselzavon]

Hey guys! Hope you’re well, great workout as always! The consistency, dedication and quality from you guys is incredible! I have a quick question that I hope you’ll answer, is there going to be more programmes coming out like the 6 week shred one? I completed it a few days ago and loved it. It would be great if you guys had another one similar or totally different scheduled to come out some time. Thanks have a great day 👍🏻

[ludmilamudrikova]

Absolutly perfect...great timing, stretch afterwards...100%😘thank you🔥🔥💪💪

[brianmelrose]

Your workouts are all spot on.... easy to follow ....pushes the limits and no talking just bangers 👌😂 love from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿

[nagatom]

Been doing your workouts for a while, they're great. No nonsense. Only thing I do is listen to my own music, and program an interval timer to match you so I can hear the beeps.

[scottmcphedran]

I must be a glutton for punishment, I did a 10 minute abs circuit again followed by this. Love the 20 sec exercise times, made it easy to keep the heart rate up and didn’t overly fatigue any particular muscle group. Thanks guys!

[gustavovillarreal]

You inspire me my brother for every workout you teach me!! Your awesome!! Thanks Gus!!

[latinonator]

Dude I tried following you on a 30min HIIT work out video and I didn't know how bad out-of-shape I was... I nearly a fainted 10mins into the video...no joke. Had to sit the rest of the video. I will one day finish your video : )

[weeley]

I'm in love with these workouts. simple and really feeling the workout

[MrGutzs]

God I feel so done, another great one man. Just out of curiosity, has anyone in the comments gotten to their fitness goal by watching these? I’d love to know 😁 keep up the great work

[ymac]

After reading the comments I also did 30sec/10sec rest. Great workout!

This site is so underrated！

Your workout videos are professional, easy to follow and the music isn't at all irritating.

[fleshen]

Just done this on my 60th birthday, great workout... l am fit for my age couldn't push it really hard but really enjoyed it!

[benvanpoucke]

Very nice set of exercises. The advantage of your several videos, is that you can start to mix in the different workouts yourself. The 20 seconds intervals are not to be mistaken indeed. Thanks for uploading and keep up the good work. Have a nice weekend. Ben

[nikkoerrrthingjumping]

Love this workout! Sweating like it's Spring break! 🔥

[andrius]

It really hitt the spot! ;) Still find it hard to catch up with Dan's pace but getting there I think! 💪 Thx again! 🙏

[mintymoo]

Great workout!!! You've managed to become my favorite workout buddy!!!