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Torch up to 400 calories with this explosive 25 minute cardio HIIT workout! You don't need any equipment for this workout and it can be done from home, the gym, or anywhere you go. Starting with a 4 minute warm-up, the session progresses through high intensity intervals—30 seconds of work followed by 15 seconds of rest, with each exercise keeping you engaged and pushing your limits. Ideal for anyone looking to efficiently burn calories and improve fitness on a tight schedule. Hit play and let's get to work!
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Workout Details:
⏱️ Duration: 25 minutes (4 min warm up, 21 min workout, and stick around for a 4 min cool down & stretch)
🏋️♂️ Equipment: Bodyweight only; just a mat, your towel and water bottle
⏱️ Workout Intervals: 30 seconds work, 15 seconds rest // Finisher: 20/20/20, no rest
The exercises for this 25 minute cardio HIIT workout are:
Warm Up // 30 sec work, no rest between exercises
0:25 Arm Circles
0:55 Windmills
1:25 High Knee Seal Jacks
1:55 Jumping Jacks
2:25 Side to Side Squats
2:55 Runner’s Stretch
3:25 Blast Off Push Ups
3:55 Pike Calf Stretch
Workout // 30 sec work, 15 sec rest
3:25 Standing Cross Crunch + Toe Touch R
4:10 Standing Cross Crunch + Toe Touch L
4:55 Reverse Lunge + Front Kick R
5:40 Reverse Lunge + Front Kick L
6:25 Bicycle Crunches
7:10 Cross Mountain Climbers
7:55 Plank Jacks
8:40 Half Burpees
9:25 Pop Squats
10:10 High Knees
10:55 Standing Cross Punches
11:40 Split Squat R
12:25 Split Squat L
13:10 Step Back Knee Drive R
13:55 Step Back Knee Drive L
14:40 Push Up T-Rotations
15:25 Shoulder Taps
16:10 Plank Reaches
16:55 Squat Jumps
17:40 Side Lunge + Knee Drive R
18:25 Side Lunge + Knee Drive L
19:10 Jump Switch Lunges
19:55 Spider Plank
20:40 Flutter Kicks
21:25 Power Jacks
22:10 Star Jumps
Finisher // 20/20/20
22:55 Push Up Knee Tucks
23:15 Run In Place
23:35 Burpees
24:20 Cool Down & Stretch
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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!
