30 Min CARDIO HIIT | No Equipment. No Repeats. NO MERCY!

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Get ready to SWEAT while BURNING FAT. In this 30 minute cardio HIIT workout, you won't need any equipment – just your mat, a towel, and determination to finish this workout!

I've been using HIIT cardio in place of traditional cardio such as running or biking for the past 6 months, and not only have I lowered my body fat, but I've added lean muscle mass, too. Try adding HIIT workouts (with and without weights) to your weekly routine (about 2-3x per week) for best results.

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WORKOUT DETAILS

👉🏼 Duration: 30 Minutes
👉🏼 Equipment: Just a mat.
► Use code TiffxDan20 to get 10% off your order!
👉🏼 Timing: 30 Seconds Work, 15 Seconds Rest
👉🏼 Level: Medium to Advanced

Check out these HIIT Dumbbell Workouts:

The exercises for this HIIT cardio for fat loss workout are listed below:

0:20 Curtsy Lunge to Squat to Curtsy Lunge
1:05 Reverse Lunge to Knee Drive Right
1:50 Reverse Lunge to Knee Drive Left
2:35 Speed Skaters
3:20 Frog Extensions
4:05 Front to Back Lunge Right
4:50 Front to Back Lunge Left
5:35 Half Burpees
6:20 Plank Jacks
7:05 Shoulder Taps
7:50 Switch Climbers
8:35 Flutter Kicks
9:20 Cross Crunches
10:05 Russian Bicyces
10:50 Mountain Climbers
11:35 Kneel to Squat + Jump
12:20 Standing Marches
13:05 Squat + Uppercut
13:50 Standing Cross Knee Drives Right
14:35 Standing Cross Knee Drives Left
15:20 Cross Punches
16:05 Static Lunge Right
16:50 Static Lunge Left
17:35 Air Squats
18:20 Lateral Lunges
19:05 Crab Knee Tucks
19:50 Legs Extended Tricep Dips
20:35 Legs Extended Abductions
21:20 Single Leg Drops
22:05 Cross Leg Reverse Crunch Right
22:50 Cross Leg Reverse Crunch Left
23:35 Narrow Push Ups
24:20 Spider Crunches on Elbows
25:05 Plank Cross Toe Touches
25:50 Up Downs
26:35 Alternating Lunge Jump + Squat
27:20 Power Jacks
28:05 Squat Pulse 3x + Jump
28:50 Hand Release Burpees
29:35 Spot Sprint

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 at HIIT cardio workouts!
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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.

[TIFFxDAN]

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[EasyEnglishDream]

"I'm Alex and I'm a survivor of this fitness workout." 🙏

[mclarenf]

you're really underrated, you have some practical intense workouts compared to other fitness you tubers

[michaelpirks]

Your workouts are what I needed to move me onto the next stage of my health change. The workouts are full on, doable and really get me set up for the day. 🙌🏼

[Dr.NadiaMaarouf]

No-repeat is GOLD, please keep them coming! Thank you for the awesome session =)

[chipnorwood]

After sitting and standing statically at my job all day, boy, does this make me feel alive again!!! Great job, I do the HIIT as cardio to mix with my strength training. Keep up the great content y’all!

[hugofelix]

Great ending finishing with the cardio. If I ever think I’m slacking I just try to keep your pace then I know I’m doing OK 😆. The no repeat workout’s are 🔥. Hats off to you once again Dan!

[tsholom]

I just want to say thank you very much for your exercises. They are easy for me to do and I am seeing progress since I started following 2 weeks back.

[dilipkumarpatel]

Awesome, your workouts are by far my favourite on YouTube, please keep them coming, I positively look forward to most mornings to put myself through your workouts, life changing habits. Thanks

[johnmacleod]

What a great way to start the day! Cheers Dan, your workouts are immense 👊

[earljeremy]

You serious got me to enjoy workouts. Thank you for the good work.

[pollyanasousa]

O melhor exercício que já fiz em casa!! Show!!!

[Etereosi]

As always, amazing workout man. . Great combo of cardio and core exercises and the switch between the two was amazing 👍

[markustyrvainen]

Man was this intense!!! For the next few weeks, (or possible more) I'll start my days with this. Thank you!

[anscrwt]

your workouts are always so intense and fun. Love them! :)

[el_huevo]

I had a 14 week fire academy I found your channel and told myself I can do 30 to 45 min workout no problem so every mon- Fri for 14 weeks between academy and studying I would do one of these workouts. It helped keep me in shape and I added some new work outs to my rotation I still do these hiits when it’s raining out.

[branislavakostic]

Your trainings always make me feeling much better and stronger. Thank you for that 🙂💪👊👍

[magorzatamichalak]

Trafiłam na Ciebie przypadkowo super trening dziękuję😘💕

[Maritzaobmpryor]

Excellent video coach! I was begging for the end! Thanks❤

[suppaath]

Your routine is fantastic it is challenging yet it isn’t too complicated in moves and you move around the entire body in 30 minutes. Other youtubers I follow make the moves so complicated for HIIT and stay in one muscle group for too long. Your is intense but has balance. Thanks a ton for sharing this!