30 Min Hardcore HIIT [Burn up to 500+ Calories!] No Equipment

Crush your fitness goals in just 30 minutes with this hardcore HIIT workout. No equipment needed, just energy and hard work. This fast paced routine torches calories, works every major muscle, and keeps your heart pumping from start to finish. Perfect for at home sessions when you want maximum results in minimal time. Let’s get to work. Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/ Gear I rely on: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my HIIT channel for more follow along workouts ‪@DantheHIITMan‬ WORKOUT DETAILS ⏱️ Duration: 30 minutes 🏋️ Equipment: Just a mat ⏱️ Intervals: 40s work, 20s rest 00:00 Fat burning Hardcore HIIT workout Workout // 40s work, 20s rest 00:20 5X Narrow Squat + 5X Wide Squat 01:20 Plank Hop + Commando 02:20 Jumping Jacks 03:20 Tricep Push Ups + Alternating Forward Reach 04:20 Squat + Cross Punch 05:20 Chest to Floor Burpees 06:20 Sumo + RDL 07:20 Lateral Squat Walk + Jump 08:20 Plank Alt Toe Taps 09:20 Squat + Cross Punch 10:20 Plank Elbow + Shoulder Taps 11:20 Plank Jacks 12:20 Half Burpees 13:20 Sumo Squat on Toes 14:20 Squat + Cross Punch 15:20 Plank Walk Out Push Up + T Rotations 16:20 Step Back Knee Drive R 17:20 Step Back Knee Drive L 18:20 Bicycle Crunches 19:20 Squat + Cross Punch 20:20 Mountain Climbers 21:20 Spider Climbers 22:20 Squat + Alt Toe Taps 23:20 Side to Side Step + Ground Tap 24:20 Squat + Cross Punch 25:20 Push Up Pulses 26:20 Side to Side Squat + Jump 27:20 Dolphin Plank 28:20 6X High Knees + Push Up Burpee 29:20 Squat + Cross Punch 30:20 Hot Feet 30:40 Hot Feet + Drop Lunge R/L 31:00 Hot Feet + Chest to Floor Burpee 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