30 Min TOTAL BODY HIIT Cardio & Abs + Cool Down [INTENSE WORKOUT]

Get ready for an INTENSE total body HIIT cardio & abs 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 and a towel.

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The format for this workout is simple. There are 4 rounds, 2 HIIT and 2 abs/core, consisting of 5 exercises each that will be repeated 2x. After that we'll end the workout with a finisher – 5 exercises for 30 seconds each, no rest between sets. Then hang around for a cool down and stretch session.

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.

Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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FREE HOME 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
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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WORKOUT DETAILS
Duration: 30 Minutes
Equipment: Just a mat.
Timing: 30 Seconds Work, 10 Seconds Rest

The exercises for this total body HIIT cardio and abs workout for fat loss are listed below. Do as many full range reps as possible for the 40 seconds.

HIIT
0:20 Wide Push Ups
1:00 Commandos
1:40 Squat + Sumo Squat Pulses (3x Pulse then Switch)
2:20 Jump Split Lunges
3:00 Heisman's
3:40 REPEAT

ABS/CORE
7:00 Plank T-Rotations
7:40 Side Plank Dips R
8:20 Side Plank Reach Through R
9:00 Side Plank Dips L
9:40 Side Plank Reach Through L
REPEAT

HIIT
13:40 Hot Feet + Drop to Ground
14:20 Push Up Pulses
15:00 Squat + Pulse
15:40 Squat Twist
16:20 Push Up Burpees
REPEAT

ABS/CORE
20:20 Butterfly Sit Ups
21:00 Alt Sprinter’s Sit Up
21:40 Bicycle Crunches
22:20 Cross Over Scissors
23:00 L-Sit Toe Touches
REPEAT

FINISHER 30 Sec Ea // No Rest
27:10 Cross Mountain Climbers
27:40 Push Up T-Rotations
28:10 Squat Pulses
28:40 Step Back Knee Drive R
29:10 Step Back Knee Drive L

30:00 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!