23 Min Relentless HIIT Workout | No Repeats + No Equipment

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Get ready to sweat with this intense HIIT workout! No equipment needed, and absolutely no repeats. Perfect for anyone who wants to mix up their fitness routine and challenge themselves. All you need is a bit of space and a whole lot of determination.
Each exercise is performed for 30 seconds, with a 20 second rest in between to catch your breath. Keep your energy high because we're ending with a bang-a 60 second finisher made up of three back-to-back 20 second exercises without rest.
Whether you do HIIT workouts weekly or are a beginner looking to get more active, this workout is for you. It's time to push past your limits and feel the burn! Let's get that heart rate up and those muscles working. Remember, it's all about progress, not perfection. So lace up, grab a water bottle, and let's crush this workout together!
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⏱️ Duration: 23 Minutes
🏋️♂️ Equipment: Just your mat
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⏱️ Intervals: 30 seconds work, 20 seconds rest between exercises. 60 second finisher: 3-exercises, 20 sec ea, no rest.
Exercises for this 23 minute high intensity bodyweight workout:
Mountain Climber
Half Burpees
Squat Front Kick
Crossover Pushup
Commandos
Bicycle Crunches
Plank Jacks
Scissor Crossovers
Squat Walk
Sumo Squat
Front Punches
Standard Push Ups
Front to Back Bear Crawl
Air Squats
Side to Side Squats
Pop Squats
Burpees
Push Up Cross Toe Tap
Crunch Kicks
Flutter Kicks
High Knees
In and Out Jumps
L-Sit Cross Toe Touch
Jump Switch Lunges
Blast Off Push Ups
2x Jump Lunge Burpee
FINISHER 20/20/20
Sprint
Cross Mountain Climbers
Burpee Jacks
Cool Down & Stretch
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TIFF x DAN
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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!

[@Fatima-x3t7r]

Dan you’re the best❤❤❤❤❤❤❤. I envy Tiff for having you. But I also have you workout with me everyday 😁❤️❤️❤️❤️❤️❤️❤️

[@kevincochran7575]

Short and intense - perfect for a workout on a time budget. Thanks Coach!

[@alev.michick6112]

I love 20-25 minutes workout. Thanks!

[@charliedays]

And the music is the best for workout! Thumbs up just that fact alone. I feel like a workout star.🤩

[@point2five]

Good session Dan - blood now circulating for the day 👏🏼

[@point2five]

…and again - good session for a Monday morning 👏🏼Dan

[@erindrum5145]

I can't be the only one watching the % and going "THE F" when it went back to 0%?!? A cruel awful trick. Edit to add: I was glistening like an oiled-up bodybuilder after the end of this one so it's worth sticking it out. Killer.

[@abestebbing5827]

Me too!

[@riereeks2247]

I thought I was watching next video lol

[@karinecaldas79]

Amo os exercícios desse canal ❤já perdi mais de 13 kilos fazendo os exercícios dele e tbm claro com uma boa recuperação alimentar 🇧🇷❤️

[@oscarantonmusic]

yessss ! thanks !!

[@inassbel-houari4510]

Haven’t done it yet, but I trust your workouts too much I know it will be lit.

[@barrymamadoulamine4561]

J'ai été le premier à visionner cette vidéo. Très cool.

[@TheLeo134]

You're like the perfect coach out there, thank you so much !

[@MOABDIRASHID24]

Good session ❤ Thanks

[@noreenramsajan]

Hi DAN. Thank you for this 23 minute workout, at 63 years old I wanted to get back in shape it’s a challenge, but I love it. Will spend a few months with this and see what happens after that.

[@JakeMck19]

What I needed today. Great workout

[@HealWeGoAgain]

Omg... I thought it was the end at 16:39 ...then the % started over 😂😢

[@mattholton9341]

yeah that was rough!

[@ludmilamudrikova]

Great sweaty workout🔥

[@user-rl4jx9lh7t]

I love 20-25 minutes workout. Thanks!. Thank you!.

[@AliceSilva-rq1rm]

This and the others workout are very good. I wish you sucess for your channel on youtube 😊

[@im_sorx]

the way i was SO ready to be done at 16:39 u did us dirty man☠️😭

[@LordFarrquaad]

I really love the notification of the next workout with plenty of time before it comes up, gives you time to prepare

[@muratsirin6782]

Excellent Workout to finish the week, thank you so much Dan💯💯💯

[@ingridj.beltran1910]

A fresh and really nice to start my day. Love U guys

[@sumitmishra4403]

Bombarding of sweat happen...when you literally do it...thnx man for such a killing and intense hiit workouts

[@elee6606]

Thanks for the workout.

[@ΕΙΡΗΝΗΜΑΓΓΙΩΡΟΥ]

Congrats!!!!!!!!!!!!!!!!!!!!

[@pulatwala8715]

Thank you very much Dan, loved every moment, power just before going to work!

[@gladsonsunny2002]

Bro great, i am dead, commenting from afterlife

[@TIFFxDAN]

haha day made!

[@Ben-rz5uj]

hey Dan, the exercises at the end were mislabeled. The ones in the 20/20/20 section. Awesome workout though, thank you.

[@tonyguerrier2258]

I was wondering the same thing but just kept going till it was done. Killer work out

[@astrojose]

Another workout conquered. Thank you guys

[@kskan3924]

Done thanks for the awesome workout

[@marianadejesusortanava9336]

Muchas gracias.Mision cumplida 💪💪

[@mixterz1]

going to give this a go thanks

[@melvinbeavers5222]

Excellent workout. Just what I needed. ❤

[@MercedesSierra]

I’m soooo dumb😄 idk why I thought the workout was done earlier before the finisher and I thought “that was good not too bad” and then I realized there was more and I was dying!😄 but in a good way! That was a fast KILLER workout🤘🏻

[@silvioluizragassi806]

Very good. Thanks

[@Mary-uz9gu]

Excellent entraînement merci beaucoup 🙌🏼🙌🏼🙌🏼🙌🏼🇨🇦🇨🇦

[@davidthenewmultibillionair1442]

Tremendous session .Thank you Sir

[@DrSongs-rg4ry]

Thanks Broo

[@jeremyburke7472]

ahhhh.....tough 23 min, good pace, and reached failure a "couple" times. Thanks!

[@nobelphipps4561]

Another Pretty 🎉 awesome workout 🙏 Thanks Dan

[@mattchambers8413]

Probably not best for someone just starting to get back in shape, but I love the burn!

[@Daya-Girl]

Thank you!

[@diegovasquez5507]

great workout!

[@ramilurazmanov]

You're the best! Amazing workout as usual!

[@juancarlosmirafuentesbarri7182]

Good! THX SO MUCH. Good norning 😊

[@SuperGaucho87]

Great workout 💪 love the simplicity of your workouts. None of this chatting nonsense like some out there!

[@Big_Chico]

I do this one back to back with the 30 min abs and legs then the 20 min hiit one you feel so great afterwards

[@tonyguerrier2258]

Was super psyched to see a new video. I did it, might have modified some of the exercises but I finished w/o passing out, lol. 1 year almost to the day of tearing my r patella but I've been watching and doing some of your routines now for a little over a month and I'm seeing more strength, more tone then almost a year lifting weights in the gym. Thanks!

[@sergimizin]

This one was pretty intense

[@londymdluli5600]

Thank you

[@gulsumozturk3102]

I liked it so much thanks lot

[@nicolasrivelis8479]

Yes. Only thing I could do by the end of this routine was to lay on the floor. Great workout! Thanks Dan!

[@yomi1649]

Starting today🧍🏻‍♀️

[@billyhughes9776]

Twas RELENTLESS -- love it!

[@girishjain4361]

Thanks you so much❤❤❤❤❤❤❤❤

[@markappleyard2222]

Good again, finished by the finisher

[@truss405]

This was got me good! Thank you!!

[@berealwithraya]

250 calories burned in 23 minutes! Heart rate = crazy (in all the best ways!) --- thanks, Dan!!! Awesome workout 🤩

[@adamandrileyplays1360]

Great.. loved it

[@suavelishes]

This Workout was pretty good

[@favourchigbu1828]

That was crazy intense I was so dead by the end but felt better after the cooldown stretch Thank you so much❤

[@aslsuercan4811]

you are the best

[@raniabr7296]

So good 🔥

[@almubdie.]

i will try it now

[@suelireginasena1838]

Olá. Dan sou fã dos seus treinos, todos são top demais um abraço. Deus abençoe vcs.

[@aiaio2o857]

キツかった！やり切った感が半端なかったです☺︎

[@volkanshowering6150]

God bless u bro🎉

[@netherwolf603]

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.

[@rafa.gastro]

Done¡ Excellent WO.

[@edu_oliveira]

Sensacional 👏🏽👏🏽👏🏽

[@abbiehancock6612]

Wow! ❤ this was good! Would love more like it x

[@shyunlee2586]

I got it done

[@hugofelix3509]

Bring that sh*t on Dan! Solid workout man. Those damn burpees, we can never get enough. 💪🏼

[@leonverzuznoel636]

Good morning ☀️ sweat 😓

[@Kas873]

Great workout-but it was confusing during the finisher how different exercise names kept popping up? Like we were supposed to be spot sprint/mtn climbers/etc., but tuck jumps, and squat twists kept scrolling across the bottom

[@milenabocchiola8489]

❤ fantastico 🎉❤

[@arcoliatiggett1869]

BRUTAL 👍

[@sanglier8707]

Salut copain français tif/dan le top,, 👍

[@anthonymccall4306]

thank you we are family

[@emanuelemoronifitness]

Ciao, come sempre sei impeccabile nelle tue spiegazioni, ma in questo video ti sei superato, cercherò anch'io di consigliare e spiegare le varie tecniche di allenamento come te, nel mio canale KZbin, grazie.

[@kimjess7219]

I was like Finished? Mr. Coach said Nope😎😎

[@blessingcarnes3110]

Kicking my rear end into gear lol😅😊

[@yasihosseini3320]

💯💯💯💯💯🔥🔥🔥🔥

[@fitnytech]

Pain is weakness leaving the body

[@cool_vide0S]

My love handles increased and I moved to another workout regime.

[@xquizts]

2 Sep 2024 - okay

[@BBLongLegs]

I thought I was done at the 16 mark. Then you kicked my butt for another 7 minutes

[@abhiiagg]

ooh..wow...270 calories burnt thanks for this video

[@banalatapatra8153]

how many calories are burnwd on average

[@almubdie.]

simple fast but not easy as it seems

[@dreamlily7797]

It got done💯💥🔥 thanks man💦💧🥵

[@JanavarKan83]

The percentage bar always fools me, I’m almost done! NOPE

[@bettymoreno2992]

😰💪👏👌❤️❤️❤️❤️❤️

[@EggsForDessert]

Two timers…cruel

[@abdousuliman2875]

Here you gooooooooo ❤❤❤

[@chupapopita]

At 70% the fun starts….. I can’t wait for your next no equipment workout 😊

[@iswearnotme]

The false progress bar in this video is very frustrating.