This 30 minute cardio HIIT workout is designed to push your limits and shred fat fast! We’re hitting cardio and HIIT together, using a ladder format that keeps things fast, fun, and intense. No equipment needed. Just press play and move with us.
Every round gets a little shorter, which means your effort needs to go up. I’m doing the advanced version, Tiff’s got you covered with modifications—so no matter where you’re at, you’ll get a killer workout in.
Workout Format:
▶ Warm-up: 30s each x6
▶ Round 1: 50s ON / 10s OFF
▶ Round 2: 40s ON / 20s OFF
▶ Round 3: 30s ON / 15s OFF
▶ Round 4: TABATA (20s ON / 10s OFF)
▶ Cool Down & Stretch: 20s each
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Intro 00:00
Warm Up // 30x6
00:25 Jog in Place
00:55 Squats
01:25 Jumping Jacks
01:55 Butt Kicks
02:25 Hand Release Push Ups
02:55 Plank Toe Touches
ROUND 1: 50s On / 10s Off
03:55 High Knees
04:55 Commandos
05:55 Power Jacks
06:55 Skaters
07:55 Mountain Climbers
08:55 Pop Squats
09:55 Lateral Lunges
10:55 Shoulder Taps
REST 30
ROUND 2: 40s On / 20s Off
12:15 Half Burpee Jacks
13:15 Frog Squats
14:15 Bicycle Crunches
15:15 Crunch Kicks
16:15 Prisoner Squats
17:15 Rear Lunge to Knee Drive
18:15 Dive Bomber Push Ups
19:15 In & Out Quick Feet
REST 30
Round 3: 30s On / 15s Off
20:25 Lunge, Squat, Lunge
21:10 Plank Jacks
21:55 Standing Twist Crunch R
22:40 Standing Twist Crunch L
23:25 1 1/2 Squat Jumps
24:10 Cross Mountain Climbers
24:55 Side to Side Squats
25:40 Fast Punches
REST 30
ROUND 4: TABATA 20s On / 10s Off
26:40 Push Ups
27:10 Squat Jacks
27:40 Spider Climbers
28:10 Burpees
Repeat
REST 20
30:50 Cool Down & Stretch // 20x9
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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
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