30 Min Hardcore HIIT III [🔥 CALORIES!] No Equipment HIIT Workout + Cool Down & Stretch

This 30 minute hardcore HIIT workout is built for days when you want real results and no shortcuts. Expect high intensity, full body work, and a serious calorie burn without any equipment. It’s challenging, fast paced, and designed to push your endurance while keeping you moving the entire 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 Hardcore 30 minute hiit for fat loss Workout // 40s work, 20s rest 00:20 - Squat Twist 01:20 - Plank Jack Commandos 02:20 - Blast Off Push Ups 03:20 - Squat + Squat Pulse 04:20 - Chest to Floor Burpees 05:20 - Around The World Lunges R 06:20 - Around The World Lunges L 07:20 - Push Up T-Rotations 08:20 - Plank Alt Toe Taps 09:20 - Chest to Floor Burpees 10:20 - Bicycle Crunches 11:20 - Prisoner Squat + Front Kick R 12:20 - Prisoner Squat + Front Kick L 13:20 - Mountain Climbers 14:20 - Chest to Floor Burpees 15:20 - Butt Kicks 16:20 - Step Back Knee Drive R 17:20 - Step Back Knee Drive L 18:20 - Hand Release Push Ups 19:20 - High Knees 20:20 - Chest to Floor Burpees 21:20 - Squat + Cross Punch 22:20 - Alternating Staggered Push Ups 23:20 - Shoulder + Elbow Taps 24:20 - Skaters 25:20 - Chest to Floor Burpees Finisher 30 Sec Each / No Rest 26:20 - In + Out Squats 26:50 - Plank Tucks 27:20 - Single Push Up (15 down/15 up) 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