Day 6: 30 Min INTENSE CARDIO HIIT Endurance Workout [No Equipment] // 6WS2

Are you ready to work up a killer sweat and burn a ton of calories? Let's do this! In this 30 minute HIIT Cardio + Abs workout you won't need any weights, just a mat and you'll probably want to have some water and a towel close by 💦💦💦

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

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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, 10 seconds rest between exercises

Exercises for this 30 minute HIIT cardio & abs workout:

0:20 High Knee Pauses
1:00 Plank Jack + Jumping Jack
1:40 Mountain Climbers
2:20 Commandos to Bear Plank
3:00 Plank to Tuck x2 + Squat Jump
3:40 Pop Squats
4:20 Curtsy Lunge + Pulse R
5:00 Curtsy Lunge + Pulse L
5:40 Half Burpees
6:20 Lateral Hops
7:00 Cross Punch Jacks
7:40 Cross High Knees
8:20 Squat to Star Jumps
9:00 Plank Jacks
9:40 Push Up + Alt Cross Knee Tap
10:20 Shoulder Taps
11:00 Kneel to Stand Up + Knee Drive R
11:40 Kneel to Stand Up + Knee Drive L
12:20 Burpee Jacks
13:00 Squat + Alt Front Punch
13:40 Static Lunge x3 + Hop R
14:20 Static Lunge x3 + Hop L
15:00 Step Back Knee Drive R
15:40 Step Back Knee Drive L
16:20 Skaters
17:00 Squat Twist
17:40 Walkout Pushups
18:20 Standing Cross Knee + Toe Touch
19:00 Burpee Push Up
19:40 Power Jack + Jumping Jack
20:20 Mountain Climbers: In, Center, Out R
21:00 Mountain Climbers: In, Center, Out L
21:40 Leg Switches
22:20 Bicycle Crunches
23:00 Sit Up Punches
23:40 Flutter Kicks
24:20 Butterfly Crunches
25:00 Plank to Bear Plank
25:40 Burpee Tucks
26:20 Standing Knee + Ankle Tap Alternating
27:00 Switch Lunges + Squat Jump
27:40 Spot Sprint
28:20 In + Out Squats
29:00 Rear Lunge + Knee Drive
29:40 Chest to Floor Burpees

Finisher 30s ea, No rest
30:20 Pushups
30:50 Spider Climbers
31:20 Chest to Floor Burpee Jacks

Cool Down + Stretch

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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!