This 30 minute HIIT workout is designed to push your cardio and burn serious calories without any equipment. Every interval brings a new movement so your body stays challenged from start to finish. Expect a fast pace, full body effort, and a workout that leaves you wiped out. Take breaks when you need them, keep moving forward, and finish knowing you worked hard. Let’s get into it.
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Follow my HIIT channel for more follow along workouts @DantheHIITMan
WORKOUT DETAILS
⏱️ Duration: 30 minutes
🏋️ Equipment: Just a mat
⏱️ Intervals: 40s work, 20s rest
00:00 Fat burning cardio HIIT workout
Workout // 40s work, 20s rest
00:24 Prisoner Squat + Knee to Elbow
01:24 Forward Lunges
02:24 Push Up + Toe Taps
03:24 Shoulder Taps
04:24 Low Plank Climbers
05:24 Front to Back Lunges R
06:24 Front to Back Lunges L
07:24 Butt Kicks
08:24 Power Jacks
09:24 1-1/2 Side Step Squat
10:24 Bicycles
11:24 Flutter Kicks
12:24 Crunch Kicks
13:24 Plank Spider Climbers
14:24 10x Mountain Climber + Burpee – 1 Minute
15:44 Reverse Lunges
16:44 High Knees
17:44 Step Back Knee Drive R
18:44 Step Back Knee Drive L
19:44 Commandos
20:44 Plank Jacks
21:44 Reverse Plank Knee Drives
22:44 Pop Squat
23:44 Staggered Squat Walk
24:44 Standing Oblique Twist R
25:44 Standing Oblique Twist L
26:44 Squat + Front Kick
27:44 Switch Climbers
28:44 Wall Sit
29:44 10x Mountain Climber + Burpee – 2 Minutes
32:04 Cool Down & Stretch
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
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Végre izmos férfiakat bámulhatok online oktatáskor😅
Awesome job bro
I enjoyed this first time home workout since years- I like that he’s not talking or shouting. As a female I burnt 250 cals on my Apple Watch. This made me sweat
This workout routine always reminds me of how out of shape I am. 😞
Is there anything I can do instead of the pushups/toe touch? I have an unstable shoulder but I like the core engagement and hamstring stretch that comes with that workout
Could use vocal commentary to explain the proper form and exercise and also mods for people that may not be able to do the way it is being shown. Modifying movement is better than stopping movement
Thank you, that was great. I burned 193 calories.
Lets hiiiiit it
Too hard
🔥🔥🔥🔥
Lets Hiiiiiiiit iiiiit
Last exercise wass tooo brutal
THIS IS SOOO GOOODDDD… IM SWEATING LIKE HEWW
Awesome ❤🔥
Thnk you so mach❤❤
Is this really burn 500 calories???
But this one is very nice… I thought i will not complete it… The last part is the terror hahaha…
راح ابدأ التمارين اليوم و راح اعطيكم خبر بعد شهرين .
워치에서 210칼로리 나옴
Tremendo pero el final me matoooooo
Nice workout – sweaty in the end
Otro malboro joven?
All going great until the last 2 mins😂
Doing this, but at my own pace, Try to catch up to Coach DAN
Not even breaks a sweat! 😅
Was definitely humbled by this workout.
For those beginning this type of workout at all:
I would stay on 10-15 sec, rest 25-30 sec and build up from there.
I'm done🥵
Hard
I’ve felt nauseous before, but I’ve never been THIS close to actually vomiting
this is the first time I've almost thrown up
Can't believe I completed the entire excercise nice work bro 🔥
My watch said I burned 250 calories not 500 . And I was going along with your pace .
I am dying just watching this 😂 I just did 30 mins of another HIIT cardio and 10 minutes dumbell press. I know how this will feel. 😂😂
Was already so cooked when I got to the standing oblique twists. Pushed thru tho!
Tack!
First video that i actually find usefull and Subscribe to. GG!
I am sweatin`…
has anybody changed their body (really) watching his videos?
Nice sound track as well!
Terrific 🔥 👍👍👍👍
I did it fully 🎉😊thanks
Did it for the first time absolutely love it
Added to the plan fixed on mondays 😅
Damnnn, this was so extremeee
Do We need supporter to do these exercise ? Do u wear supporter
Well, its been 2 years now, still my fav burning set
Let's have it
Uallll que top ,j'aime❤
I like ads 🥲
Great content! How often do you recommend doing this per week? I get asked this a lot on my channel Zaheer Fit Zone too 🙌
8 months after giving birth.
It's my first real workout! It's challenging but I did it! 🎉 Thank you for the video! ❤
You are perfect