30 Min Abs & Cardio Shred – High Intensity No Repeat Workout | 4x5 Method

This workout hits fast and goes hard. We’re combining abs and cardio for a full body burn that keeps your heart rate high and your core on fire. It’s all high intensity, no repeats, and no slowing down, just bodyweight exercises that challenges your strength, endurance, and focus. This workout hits multiple muscle groups, with 30 sec work, 15 sec rest intervals that make 30 minutes fly by. You’ll sweat, you’ll push, and you’ll walk away stronger. Grab a mat, clear your space, and let’s go all in. 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 This is the 13th workout and the third of Week 4 in The 4x5 Method Home Workout Program. Save this playlist    • The 4x5 Method - Home Workout Program   WORKOUT OVERVIEW Warm Up // 30s work, no rest Core HIIT Burner // 30s work, 15s rest Finisher // 20s work x4, no rest Cool Down // 30s work, no rest EQUIPMENT Soft surface or workout mat 00:00 Abs & Cardio Shred High Intensity Workout Warm Up // 30s work x6, no rest 00:25 Jog in Place 00:55 Reverse Lunges 01:25 Jumping Jacks 01:55 Hand Release Push Ups 02:25 Down Dog Calf Stretch 02:55 Squats Core HIIT Burner // 30s work, 15s rest 03:55 High Knees 04:40 Bicycle Crunch 05:25 Flutter Kicks 06:10 Lateral Shuffle Ground Tap 06:55 Mountain Climbers 07:40 Single Leg V-Ups 08:25 Heel Tap Crunches 09:10 Burpees 09:55 Side Plank Reach Through R 10:40 Side Plank Reach Through L 11:25 Sit Up to Cross Punches 12:10 Skater Jumps 12:55 Sprint in Place 13:40 Curtsy Lunges 14:25 Side Step Punches 15:10 Leg Raise + Hip Lift 15:55 Oblique V-Ups R 16:40 Oblique V-Ups L 17:25 Cross Mountain Climbers 18:10 Plank Jacks 18:55 Switch Lunges 19:40 Broad Jump + Shuffle Back 20:25 2x Single Leg Rope Skips 21:10 Sprinter Sit Ups 21:55 Russian Twist 22:40 Lateral Step Overs 23:25 Half Burpees 24:10 Plank Toe Touches 24:55 Starfish Crunches 25:40 Lateral High Knees 26:25 Air Squats 27:10 Jumping Jabs 27:55 Front To Back Lunge R 28:40 Front To Back Lunge L 29:25 Blast Off Push Ups 30:10 Low Plank Spider Climbers 30:55 Plank Saws 31:40 Jump Squats Finisher // 20/20/20/20 32:40 Pop Squats 33:00 Push Ups 33:20 Commandos 33:40 Star Jump Burpees 34:20 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