30 Min EXTREME Full Body HIIT Cardio Workout + Abs | No Equipment + No Repeats
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- Опубликовано: 15 окт 2024
- Get ready for an EXTREME full body HIIT cardio workout that will make you SWEAT while BURNING BODY FAT. In this 30 minute cardio HIIT workout, you won't need any equipment - just your mat, a towel, and your beautiful self.
If you've been following us for a while you'll know that we love to replace traditional cardio (running, biking etc.) with HIIT cardio 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. See workout details below.
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⏱️ Duration: 30 Minutes
🏋️ Equipment: Just a mat
⏱️ Intervals: 40 Seconds Work, 20 Seconds Rest
Exercises for this HIIT cardio for fat loss workout:
0:20 - IN + OUT SQUAT JUMPS
1:20 - CURTSEY LUNGE TO SQUAT TO CURTSEY LUNGE
2:20 - LATERAL LUNGE JUMPS RIGHT SIDE
3:20 - LATERAL LUNGE JUMPS LEFT SIDE
4:20 - LATERAL HOP + BURPEE
5:20 - SQUAT WALK TO SQUAT JUMP
6:20 - SUMO SQUAT (DON’T LOCK YOUR KNEES)
7:20 - MINI SQUAT JUMPS
8:20 - CLOSE STANCE SQUATS
9:20 - HOT FEET
10:20 - PLANK TUCKS
11:20 - PUSH UPS
12:20 - PLANK JACKS
13:20 - MOUNTAIN CLIMBERS
14:20 - UP DOWN BEAR PLANK
15:20 - PLANK TOE + KNEE TOUCHES
16:20 - PLANK T-ROTATIONS
17:20 - PLANK ALTERNATING HAND + SHOULDER TAPS
18:20 - SWIMMERS
19:20 - REVERSE SNOW ANGELS
20:20 - TRICEP PUSH UPS PULSES
21:20 - SIDE PLANK HIP RAISE
22:20 - SIDE PLANK HIP RAISE
23:20 - SPRINTER’S SIT UP R
24:20 - SPRINTER’S SIT UP L
25:20 - SIT UPS (CROSS ARMS)
26:20 - CRUNCHES
27:20 - BUTTERFLY CRUNCH PULSES
28:20 - TOE REACH TO EXTENSION
29:20 - BICYCLES
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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!
![Day 19: 30 Min ABS & HIIT CARDIO at Home Workout [No Equipment] // 6WS1](http://i.ytimg.com/vi/yz4u_pklMQ0/mqdefault.jpg)
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I Love you baby
This man and anyone who can complete these exercises at this pace are TOTAL BADASSES. I aspire to get to this level of strength and cardio fitness!! Amazing workout, I’m exhausted 😅
That without counting the floor exercises he does. He could do an cardio mixed with abs workout of how much he does
Feels so good after a hard workout 😮💨
There's one I do that I love is 30 mins no rest. I can give you the link if you wish.
Ephesians 4:29 Let no corrupt communication proceed out of your mouth, but that which is good to the use of edifying, that it may minister grace unto the hearers. Do not swear.
@@nojus616 Can you explain yourself? What does your comment have anything to do with what middlenameelaine said?
I finished shred 1 and now shred 2 programs. With dieting, your workouts.. I'm in the best shape Ive ever been in my life. my confidence is up, and several people have now commented on how ive come along and its all thanks to your videos.
This workout (actually all your workouts😉) proves exactly why your channel is high quality. You pushed me to the limit once more 💯💪🏻🙏🏽
I have made dozens of hiit and workout session for years. This one seems to be the most challenging. Good job !
I consider myself a person who is always in shape. But this training, dear friend, was simply crazy and challenging. Well done for your professionalism
Same. I spent a year getting in shape on my own. Lost weight, excersising, lifting weights, dieting. Then I discovered "HIIT" and realized I wasn't all that great in shape 😂
This channel is pushing me to train and I couldn’t thank you enough. It has helped me as I repair my mental health and I just want to say thanks
Can I just say thank you! Finally a guy doing workout vids. Been trying to get hubby started on his fitness but couldn't find good workouts for men and found your channel!! now he's enjoying his workout. Thank you guys. :)
Amazing hiit workout! 💪🔥
Thank you 🙏🏼
BEST workout, thank you!
2nd time around and it was harder than before. But I made It. I also love that you are the only trainer out here who shows through facial expression that you feel the same hard work and that when it’s to much to catch your breath and fall back into the workout. Thank you for you 🙏🏾
Way to go! Absolutely man, gotta keep it real. We are all human. Progress, not perfection right?! 💪🏽🙌🏽
@@TIFFxDAN ‘progress not perfection’ 💪🏽💪🏽💪🏽
it was my 3-4 attempt to finish this workout, and gladly today I finally made it. In terms of calories, it's around ~200K, but it differs from one person to another, either way, it's a more muscle endurance focus workout.
Thanks a lot!! much appreciated!
What a great full body workout.. love it.. thanks coach 🤩🤩🤩🤩
you HIIT is very effetive i am burning fat and now my love handles and chest is getting in shape day by day thank u so much love from Pakistan!
Wow that was hard. Been a bit lazy over the last couple of weeks. It shows how quickly your fitness levels drop if you don’t keep it up. My new goal is to get through this workout without having an extra rest.
Glutes, legs, shoulders, arms, and abs....complete burn. Dan is the man!!!
Nice workout, thanks! It's far from extreme I think, but definitely for a bit experienced/advanced folks.
Thorough workout which hits every body muscle. I stumbled across u Dan last yr by accident and I hv never regretted it!
My second class of you this one was a little bit tough but even the times I couldn’t do it I just changed a little bit just to keep up with you greet work out. Thank you.
Tiff bro i m serious love with you and your workouts bro love from India🇮🇳 love from me ❤️❤️ , huge respect 🙏🙏 .
Great workout, thanks. You turned my day around!
Love to hear that! Thanks so much for being here! 🙏🏼
I love love love this…. And being able to do it aged 47 post hysterectomy makes me feel invincible 🙏💪Thankyou xxxx
Great workout. My arms, abs and thighs were screaming at conclusion. Thank you for these workouts and your workouts with dumbbells. Love them!
🙌🏽🙌🏽🙌🏽
you forgot to warm up and cooldown?
Just did this workout for the 1st time! It was wonderful 💪🏽
1st time on your channel. Thought I was pretty fit!! Play rugby, 5k run 3x’s a week. That just proved that there’s always someone fitter.. thanks, loved it
My trainer has been out for 2 weeks and I was determined not to backslide. So, I was scrolling RUclips looking for stuff to do and happened upon this guy. I did one of his HIIT routines and my legs have been on fire ever since hahaha. Though skeptical at first, his was most definitely a great at home workout!
Hey bro! Way to get to work while your trainer is away 🙌🏽 Gotta love that new soreness feeling. Thanks for giving it a try!
Welcome back my coach, miss you bro
Dan plz we need mass shred workout program plz
More to come next week! Get ready! 🙌🏼
I really love your workouts, i try to do one of your hiit workouts a day, they are just awesome, thanks for sharing
Hello Tif x dan i am your huge fan from INDIA . I love your exercise videos and i also follow it in my calisthetics routine . Thanks for uploading this type of extreme cardio workout videos
Nice combination of workouts. Very effective.
🙏🏽🙏🏽🙏🏽
I am really enjoying the effort you put in your videos and in the RUclips channel making it easy to follow along and finding extra information about the workout
Thank you so much. 🙏
Freaking so happy I found you guys! Love your workouts with no talks…. Just DO! Easy on the peepers and astoundingly efficient workouts! Gracias! And Ciao!
You're an absolute tank if you completed this worlout🎉
So glad you’re back!! As usual, another AWSOME workout!! Thank you 😊🙏🏼
Thank you! More to come next week! Get ready! 🙌🏼
Excellent. Need allot of these moves
Look an easy workout, but I’m exhausted , tks coach
For sure. Gets the sweat pouring! Nice work
Yo entreno con tus rutinas , gracias porque ya voy viendo cambios . Saludos desde Nicaragua.
Me alegro de que esté viendo buenos resultados. ¡Salud!
Thank you for changing my Life and Body in 3 months, liebe grüße aus Berlin Germany
🙏🏽 awesome job on ALL your hard work! That’s not easy. Proud of you!! 🙌🏽👏🏽👍🏽
Best workout ever!!!! It's just really exhausting but very effective 😅😅💪👍
Great job!!!!
@@TIFFxDAN CAN U TALKKK
@@TIFFxDAN PLEASE TALKKK
Outstanding hard workout, been trying to do full workout without stopping once for two months...still fightin! Ha
You have totally killed me 2 days in a row and i have loved/hated every minute of it! I am so close to reaching my goal and needed these intense workouts...THANK YOU FOR ALL YOU DO TO HELP OTHERS GET FIT!
Thank you. 🙏🏽 Awesome job on being so close to reach your goal!!! 🙌🏽
Absolutely love this workout (and channel)! Always gets me sweating and those cheeky encouraging looks/interactions that we get throughout the video seriously boost my resolve every time! Super enjoyable! Thanks so much! :)
I am grateful for coming across your channel. Another day another big burn. 🔥🔥🔥🔥🔥🔥🔥🔥
super work out. thanks
Thanks! Glad you like it!
Done. Although I had to make some breaks longer, my body will probably retaliate tomorrow after that lol
Fantastic workout! No long introduction, straight to the workout. Love this content!
Thank you so much. 🙏
Love the all business and no bs talking. Thanks
Loving ur hiit workouts
Love to hear that!!
This workout is really good. I like how you focused on lower body, upper body and abs in sections.
Glad you liked it!!
This channel deserves a lot more subscribers 💪🏻
I appreciate that!
Bravo from FRANCE. THX !!!!
I love these workouts because they are actually hard workouts! Great work mate
This channel is so underrated
Awesome workout 💯
I appreciate that! Thanks for following along!
Powerful and strong workout day… Thanks 😅
All of your workouts are amazing.. Thanks 💪💪
Thank you! Really appreciate it.
Yay!!!! You're back, you were missed last week 😊
Missing all of you, too! Can't wait to be back in the groove.
Tiffxdan, 👏. Just know someone in 🇰🇪 has been transformed by your training. Keep it up. 👍🏼
Fantastic workout, hiit is best for fat burn.
Finished it and exhausted 🥵!
Awesome job!
Best excersice ever!! Tank's dude.🇲🇽
I have don’t have much chest muscle and I would really like to build it. I have some muscle closer to the shoulders but no lower or inner chest. I have trouble preforming most chest exercises. Any tips?
If you want to build muscle then you'll need to focus on spot training a little more. If a larger chest is your goal, then you'll need to focus on chest exercises. For bodyweight, that would be push ups. But I strongly recommend lifting with weights too and doing dumbbell/barbell chest presses, decline presses, incline presses, flyes with dumbbells and similar exercises. Lift heaver over time and vary your reps. In addition to that you'll want to make sure you're eating enough good, clean foods to sustain new muscle growth.
Mantra for today is ‘GET UP AND TRY AGAIN’ my favourite song in the workout 🏋️♂️
Yes!! Get it 💪🏽
Fantastic session. Still in pain from yesterdays squats but managed to smash out another gruelling sesh. Thank you!!
Thank you very much 😍😍I like every exercise from you
Thank you so much!
Excelentes rutinas, las estoy haciendo por las mañanas. Muchas gracias por tu trabajo 😌🖤💪
Чувак это круто❤спасибо за тренировку!
Great workout!!! My first session with your channel... Got to admit it's a killer. Couldn't do more than 20 sec for some of them... but managed it through the entire 30 min.Thank u.
Way to push through. You're a BOSS! 🙌🏽
Good tough session. Very hard between 15 & 22 then replace almost all abdo exercise with dynamic abdo & push up. Finish the session with squat, push up, burpees & mountain climbers
Great workout
Thank you 🙏🏽
Awesome!!!!! Thanks for sharing.....👍👍❤❤❤🙏🙏
Great and challenging workout!! Thanks - I love when abs are added in to the workouts!! 😊😊😊👍👍👍💪💪
Only managed to do it half way 😫 I guess have to start training more often!
Yay, and we are back!!! 😎😁😁 thank you Tiff x Dan, for the amazing content, been obsessed with your workouts since discovering y'all. Been burning loads of calories and gaining very nice muscle definition, thank you, thank you!!! 🤗🤗🤗 ps, beautiful new background, hope your move is going smoothly, looking forward to more 🤙
We are SO excited to be back. Next week --- all new videos. Thank you so much for following along. Appreciate it so much!
Amazing workout as always, thanks 🙏
thanks for all the great workouts!!!
Thank you!
Boss workout this.. the end almost feels like an ab workout too! 👍💪👌
Thanks for the workout. I just pressed subscribe.
Thank you. Awesome, killer sweat
Glad you liked it!
I'm a trainer too an enjoyed much. Thanks!
Hola ,muy buenos ejercicios completos estuvo brutal,los iba realizando a la par o al mismo tiempo y con los descansos igual al vídeo hasta los 15 minutos. Luego tuve que descansar 3 minutos hasta llegar a los 25.Me faltaron 5 minutos para completar los 30,a la próxima lo lograré. Si no fuera porque entreno en mi bicicleta no hubiese llegado ni a los 10 minutos. Gracias saludos desde Chile.🙋🏻♂️
Siamo in finale !!!
Forza azzurri
🇮🇹🙏🏽🙏🏽🙏🏽
🙏🏽🙌🏽👏🏽
This work out is really good !!
Bro he is the man! Awesome workout brother 💪💪💪💪💪
Thanks bro! Appreciate it
I Have to take mini breaks in a lot of these exercises, hope to make it non stop son! Thx
Workout and background’s on 🔥 ! Would really appreciate if you have the soundtrack names of each workout thank you!
Bravo et merci c’est toujours très intense et parfait. Merci de nous faire partager l’ensemble de vos vidéos. Belle journée
Thank you 🙏🏽🙏🏽🙏🏽
Done. Ty so much
Amazing job you do...
Very happy I bumped into this channel
That was an extremly hard and great workout!!Spot on as always!!!Last week was so boring, good to have you back!!Many thanx for the upload !!!!Have a good week!!😉👏🙏
More to come next week! Get ready! 🙌🏼
Yours are the only videos in which I absolutely love RUclips Ads
Thank you! Appreciate the support.
Was after a pure cardio workout but carried on anyway. Thank you
Thanks for giving it a go, Pete!
the best workout
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😊😊😊😊😊😊😊😊😊😊😊
Thanks for the workout!!
Perfect workouts so glad I found this channel!
You're a Queen! Wow!
Great workout! Actually something really challenging and fun! Thanks:))
That was amazing thanks from France!
It's been a long time !!! I got it done
Wonderful! Thank you!
Glad you liked it!
YAY to No Repeat! Thank you
You’re welcome!
🙏💪👍Thanks your exercise ❤
🙏🏼🙏🏼🙏🏼