20 MIN CARDIO HIIT WORKOUT | No Equipment, Full Body

A full body cardio HIIT workout with no equipment, just a mat. Two six move circuits, 35 seconds on and 15 off, then an eight move Tabata finisher, 20 on and 10 off. The warm up and cool down are included, so just press play and follow along.

💪 Want the full 38 minute version? It's in the TIFFxDAN app, with both circuits twice through and a third circuit before the Tabata, plus programs that tell you what to do each day and every workout ad-free on your phone, laptop or TV. Try it free for 7 days → https://app.tiffxdan.com/yt

📅 Free weekly plan: every Sunday we email you 3 of our workouts for the week, plus a short abs add-on → https://tiffxdan.com/plan

This one is from week one of Hybrid, our 8 week program in the app. Follow either of us. When Tiff's move is different, that's your lower impact option.

Duration: 23 minutes, includes warm up and cool down
Equipment: none, just a mat
Circuits A and B: 35s work, 15s rest
Tabata Finisher: 20s work, 10s rest

Workout Details

Warm Up // 30s each, no rest
Squat to Reach
Butt Kicks
Squat
Jog in Place
Side Squat Toe Taps
Jumping Jacks

Circuit A // 35s work, 15s rest
Step Out Squats
Blast Off Push Ups
Bicycle Crunches
Skater Jumps
Commandos
Reverse Crunch Hip Lift

Circuit B // 35s work, 15s rest
Curtsy Lunges
Push Up Burpees
Hollow Flutter Kicks / Flutter Kicks
Reverse Lunge Kick R
Reverse Lunge Kick L
Extend to Tuck

Tabata Finisher // 20s work, 10s rest
Ghost Rope
Mountain Climbers
Lateral Squat Walk Jump / Lateral Squat Walk
Push Ups
Squat to Knee Drive / Step Back Lunge to Knee Drive
Push Up Burpees
Sumo Squat Pulses
Burpees / No Jump Burpees

Cool Down & Stretch // 30s each

Chapters
0:00 Intro
0:44 Warm Up
3:44 Circuit A
9:04 Circuit B
14:34 Tabata Finisher
19:09 Cool Down & Stretch

#cardiohiit #hiitworkout #noequipmentworkout

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.