30 Minute HIIT Cardio (No Equipment)

No equipment. No mercy. Just bodyweight HIIT at its peak. We’ll move fast, hit every major muscle group, and keep the intensity high so you burn serious calories while building strength and endurance. Perfect for days you want to sweat hard without any gear, just grab a mat and let’s go. Circuits get shorter and faster, ending with a relentless AMRAP finisher. 🔥 445 calories burned during this workout - results will vary depending on your weight, effort, etc. Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week in 2026. Your first 5 days are FREE → https://tiffxdan.com/membership/ Links: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my other channel for more follow along home workouts ‪@TIFFxDAN‬ WORKOUT DETAILS ⏱️ Duration: 32 min 🏋️ Equipment: mat (optional) ⏱️ Intervals: Circuit 1: 40s work, 20s rest // Circuit 2: 30s work, 15s rest // Circuit 3: 20s work, 10s rest 🔥 Finisher: 60s AMRAP (as many reps as possible Circuit 1 // 40s work, 20s rest Prisoner Squats Burpees Lateral Squat Shuffle High Knees Pop Squats Plank Jacks Sprint in Place Push Up Pull Downs Circuit 2 // 30s work, 15s rest Ghost Rope Mountain Climbers Skaters Plyo Lunges Power Jacks Tuck Jumps Push Up to Shoulder Tap Broad Jump to Back Pedal Lateral Lunges Push Ups Burpee Jacks Reverse Lunge Knee Drive Fast Punches Commandos Swimmers Squat to Front Kick Bicycles Spider Climbers Circuit 3 // 20s work, 10s rest Plyo Lunge Burpees Wide Push Ups Jump Squats Flutter Kicks Split Squat R Split Squat L (accidentally did flutter kicks here on seconds) Blast Off Push Ups Air Squats REPEAT Finisher // 60s AMRAP 10x Switch Climbers (L=1, R=1) 10x 180° Jump Squats 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 Dan the HIIT Man and Velvet Moss LLC 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!