30 Min BEAST MODE HIIT – Full Body Workout, No Equipment | 4x5 Method

This 30 minute BEAST MODE HIIT workout is full body, no equipment, and programmed to push you beyond your limits. Cardio, core, and plyometric moves stack up quick, and by the end you’ll be dripping sweat and feeling unstoppable.

All you need is your body, some space, and the drive to keep moving. Follow along with me, push through every interval, and let’s make this one count!

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Gear I rely on:
Legends shorts → https://www.legends.com/DAN87275
Kion aminos, creatine & protein → https://bit.ly/GetKion

This is the 11th workout and the third of Week 3 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
Cardio HIIT // 30s work, no rest
HIIT Intervals // 30s work, 15s rest
Plyometrics HIIT // 20s work, 20s rest
Finisher // 60s AMRAP
Cool Down // 30s work, no rest

EQUIPMENT
Soft surface or workout mat

00:00 BEAST MODE HIIT - Full Body Workout, No Equipment

Warm Up // 30s work x6, no rest
00:25 Jog in Place
00:55 Arm Swings
01:25 Inchworm Walkouts
01:55 Squats
02:25 Jumping Jacks
02:55 Alternating Reverse Lunge Reach

Cardio HIIT // 30s work, no rest
03:55 Sprint in Place
04:25 Butt Kickers
04:55 Standing Cross Punches
05:25 High Knees
05:55 Quick Feet In/Out
06:25 Lateral Sprints
06:55 Squat Jacks
07:25 2x Hop Single Leg Ghost Ropes
07:55 Lateral Shuffle Ground Tap
08:25 Mountain Climbers
08:55 Standing Knee to Elbow Drives
09:25 Power Jacks
09:55 Skaters
10:25 Lateral Step Overs
10:55 Squat to Cross High Punch
11:25 Plank Toe Taps
11:55 Heismans
12:25 Jumping Jabs
12:55 Standing Cross Knee Drives
13:25 Quick Feet Sprint

HIIT Intervals // 30s work, 15s rest
14:25 Shoulder Tap Burpees
15:10 Reverse Lunge to Knee Drive R
15:55 Reverse Lunge to Knee Drive L
16:40 Side Plank Dip to Crunch R
17:25 Side Plank Dip to Crunch L
18:10 Bicycle Crunches
18:55 Cross Mountain Climbers
19:40 Push Up to Plank Jack
20:25 In & Out Squats
21:10 Broad Jump + 2 Quick Hops Back
21:55 Commandos
22:40 Fast Shoulder Taps
23:25 Curtsy to Side Lunge R
24:10 Curtsy to Side Lunge L
24:55 Prisoner Squat Knee to Elbow
25:40 Half Burpees

Plyometric HIIT // 20s work, 20s rest
26:40 Squat Jumps
27:20 Plyo Push Ups
28:00 Plyo Lunges
28:40 Lateral Bound to Hop
29:20 Step Back Knee Drive R
30:00 Step Back Knee Drive L
30:40 Frog Jumps
31:20 Switch Climbers
32:00 1 1/2 Split Squat Jumps R
32:40 1 1/2 Split Squat Jumps L
33:20 Plank Hops
34:00 Star Jumps

Finisher // 60s AMRAP
34:50 5 Push Ups + 5 Squats + 2 Tuck Burpees

36:10 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