30 Min Intense HIIT Workout For Fat Burn & Cardio No Equipment, No Repeats
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- Опубликовано: 31 дек 2023
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Start your New Year off right with this intense 30 Minute Fat Burning HIIT Cardio Workout at Home! No equipment is needed, just your determination and willingness to push through. Sweat it out, tone your muscles, and feel great-all from the comfort of your home. Hit that play button and let's get started!
*SCROLL FOR WORKOUT DETAILS*
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Workout Programs:
💾 6 Week Shred I Playlist: bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: bit.ly/ShreddedChallenge
💾 Unbreakable Core: 2 Week Ab Challenge: bit.ly/UnbreakableCoreChallenge
⏱️ Duration: 30 Minutes
🏋️♂️ Equipment: Just your mat
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8m
⏱️ Intervals:
- 40 seconds work, 20 seconds rest between exercises
- 1-minute mountain climber burpees midway through
- 2 minute mountain climber burpees finisher
Exercises for this 30 minute fat burning cardio HIIT workout:
0:24 Prisoner Squat + Knee to Elbow
1:24 Forward Lunges
2:24 Push Up + Toe Taps
3:24 Shoulder Taps
4:24 Low Plank Climbers
5:24 Front to Back Lunges R
6:24 Front to Back Lunges L
7:24 Butt Kicks
8:24 Power Jacks
9:24 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
FINISHER
29:44 10x Mountain Climber + Burpee - 2 Minutes
32:04 Cool Down & Stretch
* * * * *
Thanks for supporting our RUclips channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
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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I've been workingout since 2019 and I haven't enjoyed doing a hiit workout as I enjoyed doing this one. Everything is perfect; the 40 sec work 20 sec rest timer, the exercises, the music, the finisher, and everything ❤❤ Thanks a lot ❤
Heyy !! I have been doing this workout for 3 months and i lost around 9kgs in 3 months ❤
I have been an avid follower of your channel for a year and the format of the workouts are excellent. I will be carrying on pushing through this new year with more of your kick ass sessions!!
Being defeated is often a temporary condition. Giving up is what makes it permanent.
This was an absolutely savage way to start the new year. Great stuff Dan... you've got the best exercise routines on RUclips. Always a pleasure!
It was literally a full body workout. Some trainers may train the whole body with emphasis on legs. It was a very good workout, we are waiting for the continuation, thank you for your efforts.
Perfect new year, don't feel any one muscle group more worked than others. More full body workouts, they're the most complete way to train for me.
Happy new year from California! Hey, I've been following your workout videos since last summer and I am honored to say that you're the best trainer on RUclips!! Continue putting that work TifdxDan! I can't wait what 2024 has to offer! 🙏❤❤❤
When I first started this, I could barely get halfway, now only my fourth time in, I’m getting through the whole routine almost keeping pace with Dan. Thanks so much man. This routine is changing my body.
I agree with you. I have just started this and I am struggling to get halfway. I am only 15 and a half minutes in and I feel like I am about fainting. Had to take a long break, and I would use this video for a long time as my morning workout routine before moving on to another. lol
Amazing job!!!!! 👏🏼 👏🏼 👏🏼
This is so far the best cardio workout for me. Easy to follow but very challenging . Thank you so
much .
Love to hear that!!! 🙌🏼🔥
amazing workout! i didnt fell like going to the gym or yoga today and decided to do a fast tracked hiit instead, the last one was a real killer for me!
thxxxx
What a finisher !! Thank you Dan ❤❤❤❤❤❤❤
Aaaah, new "Intense" HIIT workout. Love it -- this one is up there with one of your hardest/hardcore Finishers ever. Happy New Year everyone!
Nice workout.
Thank you for coming back and making new videos!!! Let’s make 2024 the year!!
Happy new year Dan and tiff! Thank you for the workout, great way to start the year.
This was great! Added in jumping jacks and squat jumps in the breaks ❤ but this workpit was incredible and missed ypur vids. Please do more like this with no equipment
З Новим роком!!!
Тякую за чідове тренування!
I'm going to try this. Looks incredible. I'm a 55 year old lady so wish me luck!
You got this!!! 🙌🏼
Too tough
Hang in there🎉
Wow I hope you did manage to finish it even for me a 35-year-old male been working out for the past 10 years, every time I do this workout it take my ass my heart feels like it’s about to burst out of my chest😂. Lady, if you’re able to keep up, you’re in better shape than me and congrats.👏🏾🙌🏾
That finisher...is no joke. It finished me. Thanks, Dan!
Awesome job! You're a boss! 🙌🏼🔥
Thanks for this wonderful new year'S workout.
Happy New Year, and thank you for this fantastic workout!
Perfect cardio workout, saving this one. Thank you❤❤❤
Amazing, as always. Thank you!
Wooo this was a tough one Dan.. thanks...Happy New Year 💯💯🙌🙌🙌🙌🙌
Happy New Year! Thanks for yet another challenging workout. 🎉🎉
Thank you for an awesome Saturday cardio!!!
Done and dusted, glad to start the new year with your workout!
Great workout & a great start to the New Year.👍😀
Yo Dan I can't wait for this new hit workout I will try it definitely this week I always appreciate your you always bring something fresh to the variety that's out there keep up the good work. My training routines are mostly body weight but I've added kettlebells into my regimen looking to get a 35 lb kettlebell I've got a 30 and a 20 right now. Calisthenics and kettlebells is my current training.
Happy New Year! Yes, let’s burn those Christmas and new years calories. This was great workout boss. Thanks to you and Tiff. I❤love you both
Happy New Year and thank you for your work! 🤗💪
Thank you so much and Happy New Year to you, too! Appreciate the support!
New energy ! New achievements ! New videos ! New sweaty moments ! Happy new year bra ! ❤
AWESOME workout!!! THANKS!!!! The end was a challenge, but I appreciate a good challenge! 😊👏👏👏👍👍💪💪❤
Happy New Year, Daniel. Thanks for the routine!
Man alive, Happy New Year. What a way to start.😮
Fantastic mate new year, new work out excellent work. Thank you 🎉
Thank you so much for following along. Glad you enjoyed it! Cheers to the new year ahead!
Thank you so much for this! I love the workout , the encouragement with no words! I hate too much talking, so this is perfect for me. Love the music.
I see a new video, I hit like! The best channel there is for home workouts! 👍👍
Can't wait to do this one tomorrow! 🔥
Just what I was looking for. Good way to start the year. Looking forward to what you have in store for 2024.
Glad you enjoyed the workout! Great way to start the new year -- lots more content coming your way!
Great workout I’ll be back for more!!!!!! Thank you for your time ❤
This was a great workout out I was sweating like a pig. Truly love this one. Thank you for giving us such a good workout. I will be back for more.❤❤❤❤
Happy New Year to Tiff and Dan, All the Best for 2024🎉❤
Excellent can’t wait to try this, Thank you so much!🙏
Happy New Year to you, too! Looking forward to an amazing year ahead and am wishing you all the best!
Am so happy that I discovered your channel yesterday and did that one today🎉, amazing work out thanks 🙏🏻
So glad to have you here! 🙌🏼
Perfect 🔥🔥🔥 Thanks 🙏🙏🙏 and Happy New Year 🎉
Thanks so much for this!
Amazing workout! I loved it!
Awesome workout Dan. Missed you guys.
Amazing equipment-free workout. Thanks Dan
Today I please need some words of encouragement. After 3 years and two kids I started working out again. I‘m 3 years older and 10kg heavier and I died 3 times during this workout… it was hard AF thanks as always for the great content!
You've got this! Take it at your own pace and listen to your body. Getting started is the hardest part - great job!!! 🙌🏼
What a beautiful workout. Thank you, coach. I did it🔥💪💕🙏
That’s great! Thank you again! 🙋🏼♀️
Great workout. I love the encouragement you give us in your videos for motivation and achievement- it really helps. I’ve been following over 2 years now and I’m in better shape at 53 than I ever was at 33. Awesome stuff.
That is so great to hear! Really appreciate you. So glad you're here! Great job on all your hard work!!!
great mix and an excellent wo. thanks
Amazing❤❤ its one of the best video i have ever watched.. the stretching in the end😍😍😍😍
This a really good workout routine video for beginners and intermediate fitness groups. Excellent job done!
Thank you!
Great start!❤
im new to this channel. Great WO, the finisher OMG i was not expecting that. Thank you.
Happy New Year! Thank you 💪
Thanks and same to you! Hope your day is off to a great start!
Next August it will be 2 years since I started to watch and train by following your workouts. As for this new year I want to really thank you for all this special content🙏🏻 Keep going🔥💪🏻
Just joined this exercise family , first day and I have enjoyed it...
YOU ROCK Dan!!!!!! Many Thanks!!!!!!
Thank you
Happy New Year! Thanks for yet another challenging workout.
Happy New Year to you too!
I am back to the chanel after 3 years breack from your best workouts❤
this is the 3rd thime that i'm doing this workout... the first one was hell as a begginer... but now is more bearable, i'm waiting to doing non-stop or without pauses!!
Did it! Thank you Tiff and Dan! Happy New Year!
Way to go!! Happy New Year to you, too!
Hammer Training,danke
Great workout thank you guys
Happy New year🎉best coatch on you tube 👏
Happy new year Dan. Be good, have fun and lets workout :D
Thank you so much! I hope you're having a wonderful new year!!
❤❤Good one, thank you very much ❤
Gm everyone!!! I am in beast mode.Thanks Sydney.Working out from Barbados!!!!
🙌🏼🔥
Great workout!!!
I love your energy ❤
The music is on point 🔥💪
I haven't done a home workout in a minute... This was tough.. I LOVED IT
Love to hear it! It really is incredible what you are able to do from the comfort of your own home.
Nice workout! What I especially liked were the exercises besides those for the legs as for the core and others. Wish some more for shoulders and for the back where in there. Your Playlist is absolutely fantastic and very fitting. Enjoyed it very much. Maybe you could add a short warmpup to your workouts? This would complete them in a good way.
What also very good is that you don't talk. Interesting to see how motivating body language can be and also enough for understanding ;)
Thank you!
Merci Dan, je suis KO mais content 😅. Très bonne année pleine de vitalité 👍☀️
That was a tough and good one for traveling. thank you
Glad you like it!! 🙏🏼
Best trainer in youtube. Amazing
That. Was. Brutal. In the very best way possible. Thank you 💪💪
To do this evening ! Great Sir thank you !
🙏🏼
Thank you so much. This is a wonderful, heart pumping, body moving workout. Keep posting ❤❤😊
🙏🏼 🙏🏼 🙏🏼
This one was really great!👍
Thank you!
Amazing!!!!! Thanks!!!!!!!!!!!!!!!!!!!!
I wish that u speak some encouraging world to lift spirit , I love u work both of u keep it up❤❤❤❤
Best workout ever!!
This was absolutely ace. Proper killer of a workout and you have yourself a new subscriber! Thanks guys!
Thank you and WELCOME! Happy to have you apart of our RUclips fam! 🙌🏼
Merci beaucoup pour cette séance je me remet au Sport et la séance étais parfaite ! Bonne continuation .
Great job! So happy you enjoyed it! 👏🏼
Great work Dan! Would appreciate some gear recommendations. Like you mat (how thick) and shoes/shorts
very good routine! Happy new year!
Thanks my friend. Glad you enjoyed the workout. Happy New Year!
One the best cardio I'd ever done ❤❤❤❤ thanks a lot for this great content
Thank you! Means a lot! 🙏🏼
Hi, thanks a lot for all this videos, all are very good
Merci pour cette entraînement très efficace, il me le fallait absolument celui là 🔥🔥🔥🔥🔥🥂🥂🍾🍾🙏🙏🙏
Thank you so much, Dan. It was s great workout that I really enjoyed.
Thank you!
Happy new year man
keep up the good work
Thanks bro. Appreciate the support. Have a great New Year!
This was so intense just began today and am already sweating. Will be consistent waiting to see what happens in 21days of doing this. Of course Carlie deficit and good diet will play a role in weight loss.
Thanks for this
Excellent Excellent!
Great new workout! I tell everyone about your channel. Here’s hoping you surpass 1 million subscribers in 2024!