25 Min CARDIO HIIT | Burn 400 Calories 🔥 [No Equipment, No Repeats]
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- Опубликовано: 24 мар 2024
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Torch up to 400 calories with this explosive 25 minute cardio HIIT workout! You don't need any equipment for this workout and it can be done from home, the gym, or anywhere you go. Starting with a 4 minute warm-up, the session progresses through high intensity intervals-30 seconds of work followed by 15 seconds of rest, with each exercise keeping you engaged and pushing your limits. Ideal for anyone looking to efficiently burn calories and improve fitness on a tight schedule. Hit play and let's get to work!
*SCROLL FOR WORKOUT DETAILS*
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Workout Details:
⏱️ Duration: 25 minutes (4 min warm up, 21 min workout, and stick around for a 4 min cool down & stretch)
🏋️♂️ Equipment: Bodyweight only; just a mat, your towel and water bottle
⏱️ Workout Intervals: 30 seconds work, 15 seconds rest // Finisher: 20/20/20, no rest
The exercises for this 25 minute cardio HIIT workout are:
Warm Up // 30 sec work, no rest between exercises
0:25 Arm Circles
0:55 Windmills
1:25 High Knee Seal Jacks
1:55 Jumping Jacks
2:25 Side to Side Squats
2:55 Runner’s Stretch
3:25 Blast Off Push Ups
3:55 Pike Calf Stretch
Workout // 30 sec work, 15 sec rest
3:25 Standing Cross Crunch + Toe Touch R
4:10 Standing Cross Crunch + Toe Touch L
4:55 Reverse Lunge + Front Kick R
5:40 Reverse Lunge + Front Kick L
6:25 Bicycle Crunches
7:10 Cross Mountain Climbers
7:55 Plank Jacks
8:40 Half Burpees
9:25 Pop Squats
10:10 High Knees
10:55 Standing Cross Punches
11:40 Split Squat R
12:25 Split Squat L
13:10 Step Back Knee Drive R
13:55 Step Back Knee Drive L
14:40 Push Up T-Rotations
15:25 Shoulder Taps
16:10 Plank Reaches
16:55 Squat Jumps
17:40 Side Lunge + Knee Drive R
18:25 Side Lunge + Knee Drive L
19:10 Jump Switch Lunges
19:55 Spider Plank
20:40 Flutter Kicks
21:25 Power Jacks
22:10 Star Jumps
Finisher // 20/20/20
22:55 Push Up Knee Tucks
23:15 Run In Place
23:35 Burpees
24:20 Cool Down & Stretch
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Thanks for supporting our RUclips channel. We couldn’t do any of this without you!
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! 
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![20 Min CARDIO HIIT WORKOUT - ALL STANDING [No Equipment, No Repeat, Partner Workout]](/img/1.gif)
Great Workout Thank you for Including Warm Up!💪
Thank you! 🙏🏼
Love that you included a warm-up and cool-down portion!! Such a great workout. Perfect start to my day! Thanks so much!!
Thank you for an amazing Monday sweat session. So needed!
Way to start the week off strong!!! 💪🏼🔥
Thank you for a warm up! Appreciate it 😊
Love to hear it! More warm ups in the future for sure! 🙏🏼
This is the perfect start to the day. Saved it to my workouts. Thanks for sharing
So glad you like this one! 🙏🏼
A very good workout! Thanks
Great work!!!!!! Thanks team!!!!
🙌🏼🔥
Love your cat monitoring your half burpees 😄
Thanks for a great workout with warm up.
Perfect way to start the week!! Thank you!!! 🙏🏼 🎉✨
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Couldn't agree more. I didn't want to really workout but your video motivated me to keep going and never miss a Monday!!!!!😎💪🏽🤘🏽
Wow! What nice flowing routine! A sweet sweat & burn! Thank you so much! 😅😊
Glad you like it 🙌🏼
Included warm up is perfect 🙏😊
🙏🏼 🙏🏼 🙏🏼
Guys, I am very grateful for your workout videos! It realy helps. Thank you!
Thank you so much. Grateful to have you here!
Love your cheeky HIIT workouts....and the appearance of Ginger was an added bonus !
Thank you!!
Great means to start a day .. gratitude ❤
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Thx Dan - 220 cals here but a bit sore this morning so took it a bit easier
Awesome workout, loved the Burpee Finish!! Great way to start the day!! Thanks Dan 🙏 God Bless!!!!
Way to start the day off right!! Glad you liked this one! 🙌🏼🔥
Love the 30/15 workouts -- this one was fun!
Glad you liked it!!
This is the perfect tonic for a weekend of excess!
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Thanks! Dan… you continue to ongoingly impress us with your mix of exercises and the flow of hitting all essential body parts. The exertion and the stretching combination is thoroughly enjoyable and greatly appreciated!!
Really appreciate that... thank you so much. Grateful to have you here! 🙏🏼
Great way to wake up on a cold day!! 🙏🏽
100% 🙌🏼🔥
Just what I needed after a weekend. CARDIO! Thank you Dan!
Love to hear that! 🙌🏼
Yeahhh.. another great one! Thanks coach 💥💥🙌🙌🙌🔥🔥🔥🔥💥💥💥💥💥
🙏🏼 🙏🏼 🙏🏼
Nice thanks for new workout today
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this felt good, thank you! ♡
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Loved the workout, I felt it a bit easy comparing to the other HIIT hardcore workouts. But still, I am pumped! Keep it up guys than you.
🙏🏼 🙏🏼 🙏🏼
Loved it! ❤ please do more soon!
You got it!
Pra começar a semana com o pé direito. obrigado 🔥
🙌🏼🔥
Great workout. I am struggling with a hip injury and was able to do this with minimal modifications 😊 Enjoy Today!
Great job! Wishing you a speedy recovery!
Super! Thank you!
Thank you
Great workout thanks 🙏
Thank you!
New Workout WOO Let's Go Legend Bro!!!! Thanks for The HIIT! 💖💎🙌∞
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Excelent day training ... thanks 😅
Thank you!
Thanks
Done. Ty so much
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Thank you Tiff and Dan. Your work out make me strong, toned up and lose weight. I just love your hit and everything else .work out almost 5days with my husband he does pushed me to the next level and I am loving it ❤then I go for walk 🚶♂️ 2 to 3times a day and eat high protein meals and good fat and fiber. I used to hate burpees or mounts climbing now I love it or push up. You're the best trainer for sure.
Thank you so much!!! Love that you and your husband workout together! And hearing that you now love burpees and mountain climbers is seriously so cool! Awesome job on all your hard work. We're grateful to have you here! 🙏🏼
Completed
Heck yeah Dan... just heck yeah.. you da guy..
Thanks 👍💪
🙏🏼
Love it🤘
Thank you!
this was nice well🤘👍👍 done
🙏🏼 🙏🏼 🙏🏼
Thank you
🙏🏼
Gracias
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Excelente rutina... Gracias!!!... Un abrazo grande desde Trujillo Perú
Thank you! 🙏🏼
Buenos días me dirijo a usted con mucho respeto y mandarle un cordial saludo y muchas gracias por estas clases bendiciones y muy buen inicio de semana
🙏🏼 🙏🏼 🙏🏼
Intense! That's what we want 😄
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❤gracias master
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Dont know about calories, but super awesome your workout.
Super cardio for 20 mints
Amo a tu gatito ❤. Estupenda rutina querido!!! Un abrazo fuerte
🙏🏼 🙏🏼 🙏🏼
Gracias dan
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Holy Smokes im beat!
The cat is so cute 😻
We think so too... ❤️
@TIFFxDAN I also have orange long-haired tabby, they are the best 😻❤️
More workout pls
just finished! happy hormones are flowing, thank you!
Love to hear it! 🙌🏼
Even though I am an old man in his forties, I can do 90% of the exercises with great efficiency
Love to hear it!! 🙌🏼🔥 Awesome job!!
You are my inspiration and I have been training with you for years and I feel better thanks to your RUclips channel
This was amazing 😁😁 more of these pleasee!
🙏🏼
Köszönjük!
Thank you!! 🙏🏼
For me it means anticipation is the best joy again because I always do your current videos the next day🥹 ,so I know what to expect the next day and thank you again For the effort you have made so that we know how we can be physically active, this week in particular I am of course happy about three new videos🙏👋🙌👍
lovely cat
Thank you!
❤❤
Thang you
🙏🏼
😊😊super bien 👍 😅😅
🙌🏼🔥 Thank you!
7:55 plank jacks
8:19 cat jumps onto shelf
"cat jumps onto shelf" 😂
🙏🏻🔥❤️
🙌🏼🔥
오운완!
Back Back 🎉❤
🙏🏼 🙏🏼 🙏🏼
Done🥵
🙌🏼🔥
Which playlist want to workout with dumbbell to loss fat and increase muscle
the cat lololololololololol
He's a character for sure 😂
Yea, yea yea mon.
🙌🏼
Segundou
Feito ✅👊🔥🔥
Gostei da playlist ❤
🙌🏼🔥
Out of breath 🥵🥵
I saw the cat😍
Louie in action! He loves the camera! haha
I had too much sweat in my eyes to see much of anything!😅
Mit gefällt der Fortschrittbalken sehr gut und das es ein warm up gibt.
Heute getestet, bei 60 und 80% gestorben, aber ich habe es durchgezogen (218kcal) vllt nicht jede Übung so sauber, aber dennoch...alles gemacht 😅
Happy to hear that! 🙏🏼
Hey
✅✅✅✅🏆🏆🏆🏆
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4/12完成
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Great workout .. but it was not 400 calories 😂
Good workout. Loved the warm up and the cool down bonus. Super helpful. 🧸
Glad you liked the warm up and cool down, we are going to start making sure to do those more!
Looks easy but isn´t :D
First!
I don't see how that burns five hundred calories
I believe HIIT workouts you keep burning after the workouts. The after burn is where is at😎🤘🏽💪🏽😊🫶🏽
Did anyone burn 500 calories with this workout?
would like to know as well
Maybe 200
Mine said 223
@@andriakeller523 I burned 252.
Definitely not. Even Dans most extremes vids when you’re working at your max, you’d struggle to burn 400
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