25 Min EXTREME Full Body HIIT Bodyweight Workout At Home + Cool Down | 🔥 Calories
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- Опубликовано: 23 июл 2024
- Don't let the 20 seconds on, 20 seconds rest format fool you... this EXTREME Full Body HIIT Workout with bodyweight only packs a punch!
You'll notice during this home workout that complete a standard exercise followed up with a more advanced version of that exercise, and we'll keep that format throughout the majority of the workout. For example, if you do bodyweight squats then the next exercise will be jump squats; shoulder taps then push up shoulder taps, and so on...
You WILL get stronger, build up your endurance, burn a ton of calories, and most important - you'll feel so damn good for finishing this workout!
Try replacing traditional cardio (running, biking etc.) with HIIT cardio workouts like this 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.
Don't forget to warm up before your workout!
👉🏼 • 5 MIN WARM UP | FULL B...
WORKOUT DETAILS
👉🏼 Duration: 25 Minutes
👉🏼 Equipment: Just a mat.
🦍 We use and highly recommend Yo Gorilla Mats Premium Large Exercise Mat! Check it out at bit.ly/YoGorillaTD
► Use code TiffxDan20 to get 10% off your order!
👉🏼 Timing: 20 Seconds Work, 20 Seconds Rest
The exercises for this full body HIIT cardio for fat loss workout are listed below. Do as many full range reps as possible for the 20 seconds.
0:20 Squats
1:00 Jump Squats
1:40 Shoulder Taps
2:20 Push Up Alt Shoulder Taps
3:00 Static Lunge R
3:40 Static Lunge Hops R
4:20 Alt Plank Toe Taps
5:00 Blast Off Push Ups
5:40 Prayer Crunches
6:20 Lean Back Pulses
7:00 Static Lunge L
7:40 Static Lunge Hops L
8:20 Bear Plank Dead Bugs
9:00 Half Burpees
9:40 Sumo Squats
10:20 In + Out Jump Squats
11:00 Step Back Knee Drive R
11:40 Step Back Knee Drive L
12:20 Scissor Kicks on Elbows
13:00 Cross Over Scissors
13:40 Rear Lunge to Knee Drive R
14:20 Rear Lunge to Knee Drive L
15:00 Plank Jacks
15:40 Cross Mountain Climbers
16:20 Alt Rear Lunges
17:00 Alt Jump Switch Lunges
17:40 Commandos
18:20 Push Up Pulses
19:00 Reverse Crunches
19:40 Alt Leg Lifts
20:20 Curtsy Lunge + Staggered Squat R
21:00 Curtsy Lunge + Staggered Squat L
21:40 Push Up Alt Plank Reach
22:20 Skull Crusher Push Ups
23:00 Lateral Squat Walk
23:40 Lateral Speed Skaters Hops
24:20 Spider Climber Push Ups
25:00 Chest to Floor Burpees
Finisher // 20/20/20, No Rest
25:40 Kneel to Squat Hops
26:00 Fast Narrow Push Ups
26:20 6x Mtn Climber Burpees
27:00 Cool Down + Stretch
Check out our 6 Pack Starter Series Playlist - a 6 week ab program that is sure to add definition and strength to your core. Playlist at 👉🏼 • 6 Pack Abs Starter Series
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.
👉🏼 • 6 Week Shred I • Home ...
If you haven't already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts.
👉🏼 • Abs & Core Workouts
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: bit.ly/3dy17Te
💪🏽 40 Min Full Body HII Workout with Dumbbells: bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: bit.ly/31OXFhT
👍🏽 LIKE if you want more Full Body HIIT workouts!
💬 COMMENT to let us know what other videos you want to see.
🔔 SUBSCRIBE + turn on notifications so you never miss a workout!
📸 FOLLOW us on IG for more workouts: / tiffxdan
THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing RUclips community.
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. 
Хобби
Brilliant home workout class: straightforward + intense + productive + great structure design. Thank you for sharing and keeping us strong during a difficult times. 🙏🏾
Thank you! I did NOT WANT TO DO A CARDIO TODAY but I knew I needed to move. The pace and timing of the moves and breaks made this the perfect workout for a day like today!
Thank your Dan for consistently showing up! My husband and I both really love your workouts! They are challenging but attainable and the fact that there's no chatting makes them just right!
Your workouts are all spot on.... easy to follow ....pushes the limits and no talking just bangers 👌😂 love from Scotland 🏴
Thank you 🙏🏽
Sir your workouts not only take out my sweat but blood too (broke my front lower tooth while doing chest to floor burpees, but it worth it) .. doing your workouts make me feel like i'm in some kind of battle field and the finisher always pumps me up.. feels so light and relaxed after those stretchings.. can't thank you enough for the transformation your workout do to my body
Hey guys! Hope you’re well, great workout as always! The consistency, dedication and quality from you guys is incredible! I have a quick question that I hope you’ll answer, is there going to be more programmes coming out like the 6 week shred one? I completed it a few days ago and loved it. It would be great if you guys had another one similar or totally different scheduled to come out some time. Thanks have a great day 👍🏻
I must be a glutton for punishment, I did a 10 minute abs circuit again followed by this. Love the 20 sec exercise times, made it easy to keep the heart rate up and didn’t overly fatigue any particular muscle group. Thanks guys!
Just brilliant! Great morning start to feel energised for the rest of the day. Thanks 🙏🏋🏋♀️🏋🏻♂️
I'm in love with these workouts. simple and really feeling the workout
You inspire me my brother for every workout you teach me!! Your awesome!! Thanks Gus!!
I’m doing this at the age of ten
You and you're channel both are fuckn underrated, I've been following for a long time and It's giving me unprecedented results
Love this workout! Sweating like it's Spring break! 🔥
Absolutly perfect...great timing, stretch afterwards...100%😘thank you🔥🔥💪💪
It really hitt the spot! ;) Still find it hard to catch up with Dan's pace but getting there I think! 💪 Thx again! 🙏
Excellent workout as always, loved the time
Great workout!!! You've managed to become my favorite workout buddy!!!
After reading the comments I also did 30sec/10sec rest. Great workout!
This site is so underrated！
Your workout videos are professional, easy to follow and the music isn't at all irritating.
Thank you. Appreciate that.
God I feel so done, another great one man. Just out of curiosity, has anyone in the comments gotten to their fitness goal by watching these? I’d love to know 😁 keep up the great work
Awesome 👍 best cardio ever! Motivation 😁
Thanks for an incredible Full Body HIIT Legend Bro!
Another great workout Dan!!! I love that you can get alll the components of cardio,strength and abs without any equipment. Loved the finishers and i applaud the post stretch sessions. Great job as always. Big fan of the channel and the content.
Thank you so much 🙏🏽
oh wow, this was power. I was lazy for a longer workout thinking this would be easier, it was so tough and so good!
Just finished and absolutely loved this workout 👍👍👍 the time went so quickly,💪
Been doing your workouts for a while, they're great. No nonsense. Only thing I do is listen to my own music, and program an interval timer to match you so I can hear the beeps.
Very nice set of exercises. The advantage of your several videos, is that you can start to mix in the different workouts yourself. The 20 seconds intervals are not to be mistaken indeed. Thanks for uploading and keep up the good work. Have a nice weekend. Ben
Dan i thank you so much for always including abs in your workouts. Respect.
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Love this channel! The routine that I was looking for :D
This was an awesome HIIT workout and I appreciate the cool down! Plus all of your videos are top notch, nice work and thank you!
Thank you Kevin 🙏🏽
Another great HIIT workout. The finisher is a killer 🎉🏋️♀️💪🏼
Excelente, me encanta todos los entrenamientos. Los realizo todos los días.
Wow what an awesome workout Dan the man!!! Loved it
Loving this workout! Added to my series. Now need to catch my breath. 😂 Thank you!
Brutal!!! Thank you!
Thank you so much for all your videos
Thanks Bro, best work out I ever had.
Gracias por compartir sus entrenamientos, me encantan 💖
Amazing bro!!, the cool down is very much appreciated 🔥🔥🔥. Thanks for the routine, amigo!!
🙏🏽🙏🏽🙏🏽
Fantastic !
Simply amazing workout Dan bro. I have sweat lot. I felt 20 sec rest was more , Going to try 30, 10 next time. Finisher 😳 but I loved it. Thanks for your dedication. 💪
You're the type of person that will remind your class teacher about assignments they didn't give.
@@4ugus7in3 how?
@@evanosullivan9570 the fact that he told he wants to try 30 sec work and 10sec rest with these exercises says that this workout wasn't hard enough for him
Excelentes exercícios!! 👏🏻👏🏻👏🏻
Thanks really nice workout, enjoyable
I did this workout twice...love it
*to keep you motivated: imagine how much healthier and how much better you will look and be when you are done with the program, i wish the best results for everyone. 💕*
fantastic !
Thanks!!!
Pufff, brutal 👏🏻👏🏻
Great mix of exercises; upper, lower, core and balance.
Nice flow to this workout @TIFFxDAN. 👍🏼
Thank you Paul 🙏🏽
thank you i love the 20/20 hiit it go fast and still hard i push more because i know is shorter and i used a 5kg vest
This one was just accurate for me. Intense but not too tiring. Now I can leave to work😊 Peace.
Your workout broke my into pieces. Respect. Thank you for this escalation. 😄😉🥵🔥💯🙏🏽
🙏🏽🙏🏽🙏🏽
Dude I tried following you on a 30min HIIT work out video and I didn't know how bad out-of-shape I was... I nearly a fainted 10mins into the video...no joke. Had to sit the rest of the video. I will one day finish your video : )
I often struggle through your workouts and that's how I love it. I came back to it everyday to push myself.
You're awesome man! Love to hear that! 🙌🏼🔥
Loved the workout Dan! For me I guess 15sec rest would be enoug(haven't tried it though),, besides this workout seemed like a piece of cake for you 😅. Would you make more leg days and upload more leg workouts(intense)? Training legs is very easy to make a person feel dead. Thanks!
Sehr schönes Workout, Daumen hoch.
Great Job, Dan!! Love your workouts 👍😁❤❤
Thank you Daniela 🙏🏽
I'm a New follower ans I like your training ! Respect from Paris 🇨🇵
Tks coach , I did it again with u , nice workout
Dan abs Tiff this one had me sweating love the quality, of this workout. I’m getting stronger doing those push ups. Good work! Still looking to see Tiff.
Excellent workout, perfect for me. Thanks
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exitos total esa rutinas fan numero uno👍👍👍👍👍👍👍
Just done this on my 60th birthday, great workout... l am fit for my age couldn't push it really hard but really enjoyed it!
Nice workout bro thank you for share, god bless you.
Damn good workout!!
Appreciate that! 🙏🏼
I don't know where everybody is from but I live in Texas so Texas summers is 90 plus degrees by the time it's noon time so that leaves. zero margin for error for me to even contemplate walking in the afternoon to burn extra calories so I did two workouts today one was one was a lower impact lower body workout, and then I did this one and let me tell you that lower impact workout kind of prepared me for this one, this was a killer no joke I couldn't even do the last finishers I got all the exercises up to the finishers but it whooped me senseless in a good way, keep these workouts coming they're definitely working for me.
Great work out
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Excellent.
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Gracias por sus rutinas son excelentes y ese cuerpo una inspiración para no rendirse.Dios lo bendiga.
Incrideble ,love it ,thank you
🙏🏽🙏🏽🙏🏽
Best fitness content on youtube!
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That was a super hard finisher Dan! Really got me breathing hard!
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grazieee bellissimo
Спасибо! Тhank you!
Love it as always its hard to keep up for beginner like me but thx for motivating us ^^ ( my legs dying why we have so much pressure on legs 😖😖😭)
Excellent workout 👍👍👍 I love 💪 Thanks 💯
Thank you!
Top🤙
Love this
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*I made a small tweak on this workout. Made each exercises 30 sec and then 10 sec rest only. And boy, it’s beyond EXTREME!🔥🥵 I’m LITERALLY sweating from head to toe!💦🥴*
*Such an EXCELLENT full-body, dynamic workout that includes strength, power, mobility, and cardio.💪🏼🙌🏼*
Wow Great Dale. I will try this format next time . I felt 20 sec rest was more .
@@dhamodharanmanickam1373 We should challenge ourselves from time to time 😁💪🏼
yeah the 20-20 timing of the workout was quite generous.
i love it thank's coach!!!
Thank you 🙏🏽
OMG 😳 😅 this was so great 😁I love it . Thank you so so much. You rock 😎🔥💪🏽💚
You rock Annette! 🙏🏽
🔥🔥🔥thanks 🔥🔥🔥
Another fantastic workout. Just the right intensity for the right length of time. However, chest to ground burpees at the end?!? Anyway, this one goes in my rotation with your ab videos. Keep up the great work!
Your are the best my friend
Thank you
Thank YOU 🙏🏽
Great routine!
Thank you!
Sin excelentes ! Necesitan cierto grado de conocimiento en la posturas de los ejercicios, pero si prácticas con regularidad son excelentes, muy completos, movimientos variados que garantizan trabajar músculos que uno ni se imagina tiene, gracias. Saludos desde Colombia.
Good one Dan!
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Ty bro!
Of course!
Dan is the truth🎯🙌🏼
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Great workout! And love this channel😁 Who else has been here since the beginning?
That means a lot that you’ve been here since the beginning! So grateful for you!!!! 🙏🏽❤️
Superb!! Loved it 💦
Quick and sweaty!!! Woooww thanks a lot!!! 🥵🥵🥵
🙏🏽🙏🏽🙏🏽
Fooor
Good exercise workout at home💪💪
I will try it
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Excelente rutina,saludos fraternos tiff x Dann desde Lima, Perú.
Thank you tiff coach I tried I m finishedd 😁😁👊🖐
Really effective! 👍🤸
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Last 50% did 30 second reps/10 second rest. DRENCHED! 🔥
Awesome job!!!🙌🏽🔥🙏🏽
You got me w/ the Skull crusher 💀pushups bro. WOW! Awesome workout Dan. 👊
Thank you 🙏🏽🙌🏽🔥
home cardio at full speed 👌🤘
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HOOOOLY S.... This was good!!! I'm destroyerd, but, boy was this good. Thank you for this video
Well balanced workout, it a not like those super hiit exercises that you want to trough up after you finish with them