Burn Fat & Sculpt Abs At Home | No Equipment Cardio & Abs

This is the cardio and abs workout your routine has been missing. No equipment and no gym, just you, a mat, and 35 minutes that will leave you dripping 💦

After a quick wam up we'll get right into the workout. Cardio HIIT, a full abs circuit, a conditioning block, and a core finisher that will make you feel every single rep. Two trainers, two levels — follow Tiff for beginner-friendly, low-impact modifications, or match Dan's intensity for a bigger challenge. Same workout, your level, your pace.

Whether this is your first workout or your hundredth, there's a version of this session built for you. Hit play, pick your trainer, and let's get to work.

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Follow my HIIT channel for more follow along workouts @DantheHIITMan

Warm Up // 30s work x6, no rest
Jog in Place
Jumping Jacks / Step Out Jacks
Reverse Lunge + Reach
Squat to Twist Crunch
Plank Toe Touches
Superman Push Ups

Cardio HIIT // 30s work, 15s rest
High Knees / High Knee March
Squat Jacks / Step Out Squat Jacks
Mountain Climbers
Drop Squats / Pop Squats
Skater Hops
Plyo Lunges / Reverse Lunges
Rest 30s & Repeat

Abs Circuit // 30s work, 10s rest
Scissor Kick Crunches / Scissor Kicks
Leg Raises
Bicycle Crunches
L-Sit Toe Touches / L-Sit Cross Toe Touches
Reverse Crunches
Oblique Heel Taps
Knee Touch Crunches
Sit Up to Reach
Sprinter Sit Ups
Plank Hold

Conditioning // 30s work, 15s rest
Burpees / No Jump Burpees
Push Ups / Knee Push Ups
Squat Reach to Knee Drive
Shoulder Taps
Ghost Rope
Lateral Bounds
Rest 30s & Repeat

Core Finisher // 30s work, no rest
Scissor Crossovers
Crunch Pulses
Cross Body Crunches
Leg Raise Partials
Plank Knee Tucks
Commando to Spider Climbers / Spider Climbers

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