20 Minute No Equipment HIIT Cardio Workout at Home
ฝัง
- เผยแพร่เมื่อ 7 ก.พ. 2025
- Break a sweat without breaking the bank on gym equipment! Join us for an intense, heart-pumping workout that you can do right in your living room. We've crafted a high intensity interval training session that only takes 20 minutes but delivers all the calorie burning, muscle toning results you crave. All you need is a little space and a lot of energy!
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From heart racing cardio moves to muscle engaging sequences, this workout is designed for maximum impact in minimal time. Perfect for those who are busy but are looking to stay fit-or anyone wanting to shake up their fitness routine. Don't let the "no equipment" part fool you-this workout packs a punch. Click play and let's get moving!
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Workout Programs:
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⏱️ Duration: 20 Minutes
🏋️ Equipment: Just your mat
⏱️ Intervals: 40 seconds work, 20 seconds rest between exercises. 90 second finisher: 3 exercises, 30 sec ea, no rest.
Exercises for this 20 minute HIIT cardio workout:
0:20 Butt Kicks
1:20 Squat + Front Kick
2:20 Mountain Climber Pauses
3:20 Plank Hops
4:20 Jump Squats
5:20 Reverse Lunge + Knee Drive R
6:20 Reverse Lunge + Knee Drive L
7:20 Spiderman Push Ups
8:20 Bicycle Crunches
9:20 Sprinter Sit Ups
10:20 Inchworm Push Ups
11:20 High Knees
12:20 In + Out Squats
13:20 1/2 Burpees
14:20 Plank Jacks
15:20 Shoulder Taps
16:20 1-1/2 Squat + Switch Lunge
17:20 Hand Release Push Ups
FINISHER
18:20 Cross Mountain Climbers
18:50 Squat Pulse
19:20 Diamond Push Ups
19:50 Burpees
Cool Down & Stretch
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Thanks for supporting our TH-cam 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!
Being defeated is often a temporary condition. Giving up is what makes it permanent.
I needed a 20 minute workout and this just dropped 🔥 let’s go!!
Would it be possible for you to include a full exercise routine for people with knee injuries?
I will put a knee friendly workout on my list! Great idea, thank you for sharing! 🙏🏼
@@TIFFxDAN Very kind of you. Thank you.
It would be great to get the cooldown stretch as a separate video as well to pair with your other amazing workouts.
It's great to have more new workouts with You Legend Bro!
I Love and Appreciate All You Do To Keep Us All In Shape!
💖💎🙌∞
We appreciate YOU and all the support and kindness you spread on this channel. We're so lucky to have you apart of our fam. 🙏🏼 ❤️
@@TIFFxDAN I am truly grateful to be apart of the Fam and Spread Love and Positivity to You Both and Everyone who reads my comments! I Love You Both! 💖💎🙌∞
Fantastic lunch time working from home workout. Back to work.
New workout in my rest day? Lol… let’s do it. 😊
Thank you my friend
Merci je me suis régalé, après les vacances c’est vraiment l’entraînement qui me fallait 🙏🙏🙏🙏🤗🤗🤗
These 20 minutes are truly intense, hate it, love it, will be back
Awesome Dan and and what a great feeling it was to have gone all the way through with you! I love the cool down and stretch too. Thank you for putting this grinder out there for us and can’t wait for the next one! I warm up wtih your exercise videos and always enjoy your 20-30 min formats. Keep them coming brother.
absolutely brilliant. bodyweight workouts don't get any better than this. If you are feeling extra hardcore, try increasing some or each movement to 45 seconds and reducing rest to 15 seconds
WHEW that one was sweaty. So good.
Dan, you are the man! Congrats on 500k subscribers ….well deserved! 🎉
Absolutely loved it. The most difficult flow dripping in sweat😊😊
I'm absolutely EXHAUSTED. Thank you!
Fantastic workout for travel. Very sweaty and awesome. thank you.
What a workout!!! Dripping in sweat. More of these please
Looks like a great workout for the morning. Thank you! Congratulations on 500k 🎉
Awesome work. team!!!!!!!!!!
Great workout. Thanks for posting.
Thank You! These are my favorite 💪🔥
Let’s go let’s do it ♥️💪💪♥️ so happy so healthy 👍♥️
woow.. done.. thank you 💪
Recently came across your workouts and I just did this one! so good for when I’m at home!! Thank you!
What a great workout after weight training!! Thanks Dan
Thanks for the awesome workout. Had to stop after 65%, but hopefully I will make it to 100% after some weeks 🙌
Definitely!! You can do it if you just don't give up!🎉
@@azul9655 thanks man, I try my best ❤️
¡Gracias!
🙏🏼 Thank you so much!
This is a good base workout
🙏🏼
Exactly what I needed 💪 😊🙏🏼 Thank you!!🎉
🔥🤙 ... sneaks up on you. Dig the music choices too. A handy addition to some other work. Thanks !
Thanks for the workout!!
Thank you for the day!😎
Thank you, I always loved sports and you inspired me to create my own workouts on my channel. It’s so fun 🤩
What a fantastic workout.. thank you so much Dan and congrats on the 5OO K subscribers... well deserved.. 👏👏👏🙏🙌🙌🙌💪💪💪💪🤩🤩🤩🤩
Perfect, thanks bro
You can't describe Dan, you have to experience Dan.
Always good for a surprise.
Because once again there is a new one
varied, sweaty, demanding video 🔝
Thank you for the time you invest 💯
congratulations on 500,000 followers quality prevails 🏆🥇🔝
Fuckin insane
Eyyy, muchas gracias, te sigo desde hace un tiempo y aplico casi todas las rutinas. Saludos desde la ciudad de México.
Great workout. Cooling down felt like a little gift 🎉
Following all your videos.
Push pull legs
Push: shoulder+Chest+triceps
Pull: Biceps + back + Neck
Legs: all
Just finished this
I feel great
🔥❤️
🙏🏼
Real calorie burning workout . Thank you Sir.
Thank you so much
Done. Ty so much
Again Dan, super workout
Excelente rutina... Gracias desde Trujillo Perú
I recently resumed training and I miss these routines a lot, lets go 👊🔥
Cracking HIIT session, Tiff x Dan. Hope you keep growing mate. Carlos
The best
Just what I needed today. Thank you!
Thank you 👍👍👍
loved it!
Amazing 🎉Thanks 🙏
Highly effective workout
Will try this one out!
Never disappoints
Excelent!
As good as always!
My daily prayer❤
Nice workout 🔥🔥
Perfekt 💪🏻🔝
Burn and super sweaty 💪💪💪
Great great workout!!! 😅👍🏻💪🏻
When I did this workout i was sweating like crazy 🔥
Thanks
Lets go 🎉
Could you make a 30-minute shoulder, biceps, triceps, and forearms workout with 5 minutes of cool-down?
Look ma, I’m drenched! This is a tough one! I’ll be back for more.
Hey i have a very important question for you which i'm hoping you can answer. I think what many people want to know is this format your only form of exercise? do you go to the gym or do you just strictly do these dumbbell/body weight workouts in your home. i wanted to know this cause you seem in great shape and have very lean muscle mass, there's tons of controversy online and not many studies done on whether or not HIIT with or without dumbbells can build significant amounts of muscle, and that it is more aimed towards burning calories, conditioning and losing weight. I personally haven't really seen any HIIT fitness athletes discuss this topic and it would be interesting to be informed on this and whether or not this is your only form of exercise and if you do or don't go to the gym outside of these routines you post. Hope you can answer this for me.
❤ super fantastic
Hello is this a daily workout?
GOAT
Aces!
Bro can you put a workout video that can be done everyday for full body and get best results
Plz make a video for mma workout at home
thank you so much 😫🤮🤮
Holy fn Moly
🔥🔥💪💪😍😍
❤️❤️❤️❤️❤️
This is a tough workout! Doing this twice a day is it too much?
🎉🎉🎉
Done
Alguien que dice las cosas claras
🙏🏼
This almost kill me, but it is good after that tho haha
Done 😂
💯💯💯💯💯💪🙏💚
Nice, but 45 Sec each is abit too much ..hear rate goes really high. Otherwise, super good
👍
This is a rough one
i followed your program but didn't finished. 😂😂😂
That DID NOT play!!
So where’s tiff
Это было тяжело
my god, so tired