30 Min Abs & Cardio Shred – High Intensity No Repeat Workout | 4x5 Method

This workout hits fast and goes hard. We’re combining abs and cardio for a full body burn that keeps your heart rate high and your core on fire. It’s all high intensity, no repeats, and no slowing down, just bodyweight exercises that challenges your strength, endurance, and focus.

This workout hits multiple muscle groups, with 30 sec work, 15 sec rest intervals that make 30 minutes fly by. You’ll sweat, you’ll push, and you’ll walk away stronger. Grab a mat, clear your space, and let’s go all in.

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This is the 13th workout and the third of Week 4 in The 4x5 Method Home Workout Program. Save this playlist https://www.youtube.com/playlist?list=PL2NpXBzdtNam2Ui-yJeG1yLGdAA_EbE_r

WORKOUT OVERVIEW
Warm Up // 30s work, no rest
Core HIIT Burner // 30s work, 15s rest
Finisher // 20s work x4, no rest
Cool Down // 30s work, no rest

EQUIPMENT
Soft surface or workout mat

00:00 Abs & Cardio Shred High Intensity Workout

Warm Up // 30s work x6, no rest
00:25 Jog in Place
00:55 Reverse Lunges
01:25 Jumping Jacks
01:55 Hand Release Push Ups
02:25 Down Dog Calf Stretch
02:55 Squats

Core HIIT Burner // 30s work, 15s rest
03:55 High Knees
04:40 Bicycle Crunch
05:25 Flutter Kicks
06:10 Lateral Shuffle Ground Tap
06:55 Mountain Climbers
07:40 Single Leg V-Ups
08:25 Heel Tap Crunches
09:10 Burpees
09:55 Side Plank Reach Through R
10:40 Side Plank Reach Through L
11:25 Sit Up to Cross Punches
12:10 Skater Jumps
12:55 Sprint in Place
13:40 Curtsy Lunges
14:25 Side Step Punches
15:10 Leg Raise + Hip Lift
15:55 Oblique V-Ups R
16:40 Oblique V-Ups L
17:25 Cross Mountain Climbers
18:10 Plank Jacks
18:55 Switch Lunges
19:40 Broad Jump + Shuffle Back
20:25 2x Single Leg Rope Skips
21:10 Sprinter Sit Ups
21:55 Russian Twist
22:40 Lateral Step Overs
23:25 Half Burpees
24:10 Plank Toe Touches
24:55 Starfish Crunches
25:40 Lateral High Knees
26:25 Air Squats
27:10 Jumping Jabs
27:55 Front To Back Lunge R
28:40 Front To Back Lunge L
29:25 Blast Off Push Ups
30:10 Low Plank Spider Climbers
30:55 Plank Saws
31:40 Jump Squats

Finisher // 20/20/20/20
32:40 Pop Squats
33:00 Push Ups
33:20 Commandos
33:40 Star Jump Burpees

34:20 Cool Down & Stretch // 30s work x6, no rest

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