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30 Min Full Body HIIT & Abs Workout | Cardio, Core & Strength Training

TIFF x DAN 74,534 7 months ago
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🔥 Build strength, muscle, and power from home! The 8 Week Stronger Challenge is your no-excuses program to get results with just dumbbells and bodyweight. Ready to level up? https://www.solin.stream/tiffxdan/program/2797 This 30 minute full body workout is the perfect mix of cardio, abs, and no equipment HIIT, giving you a high-energy, total-body burn in one session. The workout kicks off with a jump rope cardio circuit to elevate your heart rate. Don’t have a jump rope? No problem—just follow along with a ghost rope (no rope needed). From there, we move into a killer ab circuit, hitting every part of your core. To finish strong, you’ll push through a no equipment HIIT circuit designed to build endurance and strength. Work hard, push yourself, and let’s make this workout count! Workout Structure: - Jump Rope Cardio – 30 sec work, 10 sec rest - Abs Circuit – 35 sec work, 5 sec rest - HIIT Circuit – 30 sec work, 10 sec rest - Cool Down & Stretch – Essential for recovery Why This Workout Works: - Full body activation with strength, cardio, and core work - No equipment needed (jump rope is optional) - Great for all levels – adjust intensity as needed - Time-efficient – 30 minutes to hit every major muscle group Enjoyed this workout? Give the video a thumbs up and subscribe for more full-body training sessions. More no equipment workouts playlist https://youtube.com/playlist?list=PL2NpXBzdtNakNg1rqdfL1SfaiGQzoaQsf&si=uHVALgapn3KAq5Qx #HIITWorkout #FullBodyWorkout #CardioWorkout 🔥 OUR TOP PICKS & DISCOUNTS 🔥 → Transparent Labs: Protein & supplements — https://athlete.transparentlabs.com/dan4if (Code: TIFFXDAN for 10% OFF) → Kion: Essential Amino Acids — Get 20% OFF at https://bit.ly/GetKion SHOP OUT FAVORITES: → LTK — https://www.shopltk.com/explore/TIFFxDAN → Amazon Storefront — https://www.amazon.com/shop/tiffxdan SUPPORT OUR CHANNEL Become a premium member to get early access to our latest workouts, ad-free and timer-only videos, and support our channel. Help us to continue creating high-quality home workout videos and programs. https://bit.ly/TIFFxDANjoin 🎥 YouTube Subscribe: https://bit.ly/TIFFxDAN ⭐️ Premium YouTube Membership: https://bit.ly/TIFFxDANjoin 📸 Instagram: https://bit.ly/TIFFxDANIG 📱 TikTok: https://bit.ly/TIFFxDANTT 🎶 Our Music: https://bit.ly/TIFFxDANmusic FREE HOME WORKOUT PROGRAMS 💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1 💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2 💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3 💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge 💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge WORKOUT DETAILS ⏱️ Duration: 30 minutes including warm up and cool down 🏋️ Equipment: jump rope and a workout mat ⏱️ Jump Rope Intervals: 30 sec work, 10 sec rest ⏱️ Abs Intervals: 35 sec work, 5 sec rest ⏱️ HIIT Intervals: 30 sec work, 10 sec rest Exercises for this 30 minute full body workout: 00:00 Get Ready! Warm Up // 30 sec ea, minimal rest 00:25 Run in Place 00:55 Prisoner Squat to Cross Crunch 01:25 Jumping Jacks 01:55 Rear Lunges 02:25 Butt Kick Chest Openers 02:55 Hand Release Push Ups 03:25 Plank to Bear Plank 03:55 Ghost Rope Cardio // 30/10 04:55 Single Bounce 05:35 Single Bounce R 06:15 Single Bounce 06:55 Single Bounce L 07:35 Single Bounce 08:15 High Knees 08:55 Single Bounce 09:35 Side to Side 10:15 Single Bounce 10:55 Butt Kicks 11:35 Single Bounce 12:15 In & Outs Abs Circuit // 35/5 13:15 Cross Crunches 13:55 Cross Knee + Toe Touch R 14:35 Cross Knee + Toe Touch L 15:15 Bicycle Crunches 15:55 Tabletop Heel Taps 16:35 Oblique Heel Taps 17:15 Flutter Kicks 17:55 Reverse Crunches 18:35 Knee Touch Crunches 19:15 Prayer Crunch 19:55 3 Point Crunch 20:35 1-2-3 Crunch Hold HIIT CIRCUIT // 30/10 21:40 Squats 22:20 Skaters 23:00 Pop Squats 23:40 Push Ups 24:20 Plank Toe Touches 25:00 Rear Lunge to Staggered Squat R 25:40 Rear Lunge to Staggered Squat L 26:20 Broad Jump + Rear Squat Walk 27:00 Split Squat R 27:40 Split Squat R 28:20 Shoulder Taps 29:00 6x Mountain Climber Burpees 29:50 Cool Down & Stretch Thanks for supporting our YouTube channel. We couldn’t do any of this without you! TIFF x DAN 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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