Day 21: 30 Min EXTREME HIIT Workout No Equipment [Cardio Workout] // 6WS2

This is a no repeats, no equipment and no rest (except for mid-way and pre-finisher 30 sec breaks) HIIT cardio workout will have you dripping from head to toe. Get ready for a calorie burning session that will improve your endurance, build lean muscle tone, and help you to achieve noticeable results over time! This extreme HIIT workout can be scaled back for beginners if needed - just go at your own pace and take as many breaks as needed. But PUSH THROUGH to the end – you got this! 👊🏼

⚡️ My go-to protein powder, aminos & creatine: https://bit.ly/GetKion for 20% off
⚡️ Sign up for our FREE newsletter https://bit.ly/TxDnewsletter
⚡️ Shop our LTK https://www.shopltk.com/explore/TIFFxDAN
⚡️ Our Amazon Must-Haves https://www.amazon.com/shop/tiffxdan

► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

BECOME A PREMIUM MEMBER - https://bit.ly/TIFFxDANjoin
Get early access to our latest workouts, ad-free and timer-only videos, and help support our channel.

🎥 YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin
📸 Instagram: https://bit.ly/TIFFxDANIG
📱 TikTok: https://bit.ly/TIFFxDANTT
🎶 My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3

Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: Just a mat
⏱️ Intervals: 30 Seconds work, no rest between exercises. We will take a 30 second break at the mid-point and before the finisher.

Exercises for this 30 minute total body EXTREME HIIT workout:

0:30 Scissors to Squat
1:00 Side to Side Jump Rope
1:30 Butt Kicks
2:00 Speed Skaters
2:30 Mountain Climbers
3:00 Commandos
3:30 Plank Alt Toe Taps
4:00 Plank to Bear Plank
4:30 Staggered Squat to Step Back Lunge R
5:00 Staggered Squat to Step Back Lunge L
5:30 Pop Squats
6:00 Jumping Jacks
6:30 High Knee Pause
7:00 Cossack Squats
7:30 Sumo Squats
8:00 Shoulder Taps
8:30 Wide Push Ups
9:00 Plank Step Outs
9:30 Plank Hip Dips
10:00 Side Plank Dips R
10:30 Side Kneeling Crunches R
11:00 Side Plank Dips L
11:30 Side Kneeling Crunches L
12:00 Spider Crunches on Elbows
12:30 Blast Off Push Ups
13:00 Kneel to Squat
13:30 Lateral Lunge to Knee Drive R
14:00 Lateral Lunge to Knee Drive L
14:30 Cross Punches

REST 30 SEC

15:30 Down Dog + Knee Drive R
16:00 Down Dog + Knee Drive L
16:30 Plank Marches
17:00 Cross Mountain Climbers
17:30 Bicycle Crunches
18:00 Russian Twists
18:30 Single Leg V-Up R
19:00 Single Leg V-Up L
19:30 Reverse Plank March
20:00 Swimmers
20:30 Superman + Push Up
21:00 Bird Dogs
21:30 Reverse Lunge to Front Kick R
22:00 Reverse Lunge to Front Kick L
22:30 Standing Cross Crunches
23:00 3x Squat + Jump
23:30 Lateral Squat Walk
24:00 Leg Switches
24:30 Double Leg Raise + Toe Touch
25:00 Heel Taps
25:30 Narrow Push Ups
26:00 Step Back Knee Drive R
26:30 Step Back Knee Drive L
27:00 In + Out Squats
27:30 Squat to Curtsy Lunge R
28:00 Squat to Curtsy Lunge L
28:30 Prisoner Squat + Alt Knee to Elbow
29:00 Spot Sprints
29:30 Squat Hops

REST 30 SEC

FINISHER // 30 Sec, No Rest
30:30 Mountain Climbers
31:00 1/2 Burpees
31:30 Chest to Floor Burpees

Cool Down + Stretch

* * * * *

Thanks for supporting our YouTube 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!