🔥 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
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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
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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!