30 Min Hardcore HIIT [Burn up to 500+ Calories!] No Equipment

Burn up to 500+ calories in this 30 minute HARDCORE HIIT workout! No equipment is needed for this HIIT workout at home, but be sure to grab a towel and some water as you'll need it.

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Try to complete as many reps as possible within the given time for each set. Pause and take as many breaks as needed to complete this intense HIIT workout. Hit up the comments section after this workout and let us know how many calories you burned.

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⏱️ Duration: 30 Minutes
🏋️ Equipment: Just a mat
⏱️ Intervals: 40 seconds work, 20 seconds rest

Exercises for this fat burning HIIT workout:

0:20 - 5X Narrow Squat + 5X Wide Squat
1:20 - Plank Hop + Commando
2:20 - Jumping Jacks
3:20 - Tricep Push Ups + Alternating Forward Reach
4:20 - Squat + Cross Punch
5:20 - Chest to Floor Burpees
6:20 - Sumo + RDL
7:20 - Lateral Squat Walk + Jump
8:20 - Plank Alt Toe Taps
9:20 - Squat + Cross Punch
10:20 - Plank Elbow + Shoulder Taps
11:20 - Plank Jacks
12:20 - Half Burpees
13:20 - Sumo Squat on Toes
14:20 - Squat + Cross Punch
15:20 - Plank Walk Out Push Up + T Rotations
16:20 - Step Back Knee Drive R
17:20 - Step Back Knee Drive L
18:20 - Bicycle Crunches
19:20 - Squat + Cross Punch
20:20 - Mountain Climbers
21:20 - Spider Climbers
22:20 - Squat + Alt Toe Taps
23:20 - Side to Side Step + Ground Tap
24:20 - Squat + Cross Punch
25:20 - Push Up Pulses
26:20 - Side to Side Squat + Jump
27:20 - Dolphin Plank
28:20 - 6X High Knees + Push Up Burpee
29:20 - Squat + Cross Punch

Finisher 20 Sec Each / No Rest
30:20 - Hot Feet
30:40 - Hot Feet + Drop Lunge R/L
31:00 - Hot Feet + Chest to Floor Burpee

31:20 - Cool Down / Stretch 15 Seconds Each Move for 4 Minutes

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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!