20 Minute Full Body TABATA HIIT Workout | INTENSE No Equipment Workout

Get your body moving and the sweat dripping 💦 with this FULL BODY TABATA HIIT workout. Follow along as I take you through high intensity fat burning cardio and strength exercises that you can do at home, the gym, or wherever you are.
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This home intense home workout will get your heart rate pumping and muscles burning! Show up with all you go for each set of this short 20 minute workout and I promise you'll finish this workout feeling AMAZING + SWEATY! 🔥
Don't forget to warm up before your workout
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WORKOUT DETAILS
⏱️ Duration: 20 Minutes + Cool Down & Stretch
🏋️ Equipment: No equipment, just a mat.
⏱️ Intervals: 20 Seconds work, 10 seconds rest
Exercises for this 20 minute full body fat burning TABATA HIIT workout:
4 circuits; repeat each circuit 2x each
CIRCUIT 1
0:20 Jumping Jacks
0:50 Air Squats
1:20 Push Ups
1:50 Mountain Climbers
2:20 Sprinter Sit Ups
REPEAT
CIRCUIT 2
5:20 Switch Climbers
5:50 Pop Squats
6:20 High Knees
6:50 Push Up T-Rotations
7:20 Switch Lunges
REPEAT
CIRCUIT 3
10:20 Walk Out Push Ups
10:50 Plank Toe Touches
11:20 Squat Pulses
11:50 Split Squat Pulse R
12:20 Split Squat Pulse L
REPEAT
CIRCUIT 4
15:20 Spider Climbers
15:50 Bicycles
16:20 Flutters
16:50 Spot Sprint
17:20 Burpees
REPEAT
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Thanks for supporting our KZbin channel. We couldn’t do any of this without you!
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!

[@ajani1140]

I found you during quarantine and everyone asks what I did to get back in shape. I do not hesitate to tell and show them. Thank you for uploading new content. You are helping people change their lives.

[@leibomsvairis]

Yeah he got good videos, we all trainers do our job at 100%.

[@Johnfluo]

Same here

[@nisharai8646]

I totally agree with you!!! This guy is medicine! Well done you!

[@SierraHunter2106]

Fully agree with you man. This guy helped me a lot to transform myself in the quarantine period

[@stefanoschalkiadakis]

thank you very much, for the fitness programs, i have seen a difference in the body...

[@TIFFxDAN]

I'm so glad to hear you're enjoying the workouts. Thanks for your support!

[@overun]

Love how it starts off fairly easy, then by round 4 you feel as if there's no time to rest. I agree with another poster, we need a 30 min, 6 round tabata workout!

[@beverlylucas159]

That Tabata HIIT workout was awesome it had me sweating all over the mat. Welcome Dan! Nice to know you are back

[@FirstLightRunning]

That was so much fun! Little hummingbirds were so cute in the background! Bad@ss sweat, too😉

[@Gino92190]

Wonderful exercices !! I’m 48 years old and I always train with your programs. I do it 3 times a week. Many thanks for that. 👏🏼👏🏼👏🏼👍🏼👍🏼👍🏼

[@billyhughes9776]

Love the pace of this one. A 30 min version would be sweet.

[@securexcybersecurity3840]

Had to cheat a few times pausing the video not to pass out, otherwise happy. I was praising you while swearing at the same time! Very kind to add the stretch part, just adds to the ‘feel good’ of afters.

[@leilachahine578]

Excellent as usual I’m so glad you showed up on my feed this morning. What a feast. Thank you

[@TIFFxDAN]

Glad you enjoyed it!

[@josephkotlyn9067]

The workout is really good 👍🏼 don’t give up thank you 🙏 for this videos I wanna workout again that’s why I am doing it

[@benjibanji1690]

Top Level 😄

[@piccolashortcake9445]

Oh my god this 20 minute TABATA workout is much more intense than a 40 minute HIIT workout.. I'm glad to have your workout in my routine again.. Thank you for this beautiful session sir 🙏❤💪

[@mirellatz.118]

❤Every day I discover so many interesting trainings of joy in you!!! My Sunday dedicated to Tapata!!! Today without weights!!! Thank you very much!!!

[@spknight1]

Just getting into these videos and they're the best I've found so far. Going to subscribe in the new year.

[@maemilev]

Hehe ^.^, loving the outdoor background.

[@sylvainchausson5474]

Tabata format is my favorite thanks a lot!

[@davorm8741]

good music and a great workout again!! thanks dan!

[@michaelh.7751]

This one is perfect for after waking up and get your body going. Thanks, Dan!

[@jorgerendon3788]

Excelente rutina desde Colombia Jorge 👍

[@istvanmaron462]

Dan, many thanks, I have discovered this great exercise, with cool down!

[@ericpatterson5050]

Thanks again for the work out with a View! 👏🏾💪🏾👍🏽🕺🏽💜

[@josecortez1001]

Fantastic Tabata Hit. Great moves with good energy. The view of ocean is nice. Thank you.

[@jcole4341]

I'm 45 and have been working out for almost 6 months. I cant do heavy weights because of a back injury which has me on disability. Anyways I've felt stuck wo much body changing. Sure I feel stronger and look better but I feel I'm maxed out on my exercise bands. This workout was what I needed. I cant go your pace or do every exercise, but I put all my effort in to try and do my best.....thank you

[@PLange810]

Another great HIIT workout!! Thanks Dan!

[@rexchen7727]

I have watched your video for more than a year, and I lost 14 kg in weight, from 115 kg to 101 kg, and my muscle mass is now 47%. You are in great shape, which is my goal! TAIWAN。

[@VinceVertefeuille]

Already two years since I started my training with your videos and I feel so much confident and energized! How many times per week do you suggest this training for a healthy routine and some results? Thanks in advance! 🙏

[@Isabellad888]

Woooo a tough one.. love it ....thanks coach 🤩🤩🤩

[@torstenweigelt3130]

Fantastic workout. Thank you Dan. Greetings from Germany

[@AnnoyingApple86]

Finally completed 1 complete video!! Getting lazy all this while. But keep it up guys.. we can do it

[@zachlynn3321]

Solid flow. Burpees at the end did it. The 20 second time for each workout did feel a bit short, didn’t feel as though i had enough time to get into the movement. For me, 30 -45 seconds usually does the trick. Thanks again for the solid videos. Always have me 🥵

[@TIFFxDAN]

Hey Zach - thanks for giving it a try. I tend to agree with you about the 30-40 sec on being better than shorter 20 sec sets, but this format is nice to get your heart rate up and to keep it there throughout the workout. I also feel like you can go all out for 20s vs. hanging on for 40. Either way, thanks for giving it a try!

[@igorovtube]

Of course 40/45 sec work feels different, U can easily skip the 10 sec breaks though, and there U have it😁

[@boepressha8859]

Amazing work again 💪🏽Dan. This was effective and quick get right to it. Thank You I feel amazing

[@vinnienotvinny]

Hey, I'm Vinnie! Awesome videos! Can I ask you a professional question?

[@apexnine]

I've never tried doing Tabata HIIT before. Far more challenging than I had expected. That's good. As always, thank you!

[@peterlowres2346]

Awesome workout. Thanks Dan for waking me up this morning.

[@onikabrereton4962]

Loved this one Tiff and Dan!! Quick,intense and effective. Had a 15 mike hike yesterday so did this workout this morning. I feel energized and ready to go to work. Keep up the great content as usual. Love Onika

[@mireilleoyono4151]

Awesome Tabata HIIT workout. Thank you

[@sarahalbert8485]

Done ✔ thank you 😊. Sending love from Austria 🇦🇹.

[@pascalbohm5333]

Love this workout! I like the composition of the exercises. Appreciate for more Tabata!

[@reegm79]

Absolutely awesome 🙌👏

[@Arunsaini-4]

Great workout for fast removal of belly fat in small time

[@GeorgetaStudio]

Awesome work! Thank you!

[@TV-yj8mj]

Very good!. Great.

[@dziani9769]

Je reprends aujourd'hui après 3 mois de rupture totale avec le sport ! Toujours super tes vidéos ! Merci !

[@Julie_Ch0]

Great one, thank you! :)

[@hugofelix3509]

Thanks for kicking my ass today Dan. That was a tough one! 🥵🥵

[@markusg5477]

Outstanding workout!!!!

[@TIFFxDAN]

Thank you! 🙏🏼

[@patriciasheng7400]

Nice * combination of favourite workout & yoga 🧘‍♀️ class 🥰

[@juergenwoehl]

Thank you for sharing and sharing for free!!!

[@lornathompson9958]

Welcome bck Dam. Missed you. Just receiving your vidios. I am sweatung all over. Thank you.

[@paulinaszalamacha8888]

Omg😅 that was amazing, out of breath 😍

[@ijeomaobianyo9244]

I really enjoy this workout.. getting better with my push ups

[@novatlizrz4931]

great workout.. though i can't wait for it to end, lol. N thks for including the cool down stretches as well

[@maxo4143]

our inspiration thanks coach

[@TIFFxDAN]

My pleasure!

[@girishjain4361]

Awesome workout ❤❤❤❤❤❤

[@lynne7412]

Great workout, like this format!

[@elchino356]

the best!!!!!

[@gustavosaucedo807]

A great routine, I feel so powerful and excited, greetings for you since CDMX

[@Teutonicus80]

Hammer workout. Eins meiner Favoriten.

[@billyhughes9776]

I love this one.

[@bigjetmech]

Just did it! Great wko!

[@paulacampbell1458]

More tabatas please! Awesome workout. Thank you!

[@peterthompson6551]

That was intense. Excellent workout. Thank you 🙏

[@percevalmusicacelta6818]

The Best F.A 💪

[@silverstoric3450]

Thanks again Brother! Loving these workouts

[@skakodker]

Thanks for putting the burpees at the very end. Nearly killed me. :)

[@solbobst8026]

great workout Dan! Love the 20 min time frame, keep them coming!

[@lauraalvarez2681]

Wooooo great workout this morning!

[@TIFFxDAN]

Thanks Laura! Great job today!

[@mattbrown2830]

Great workout! Combined with one of the core/ab workouts is a great way to start a Monday.

[@Olegoslavik]

It was easy😊 music terrific😊

[@djbettylou]

Love this Workout!!

[@rhysb5459]

I use KZbin to do multiple hiit sessions every single day with a good fitness level and this is my favourite 20 minute session, awesome sweat on loved it will be part of my daily workout from now on

[@kskakak7733]

Finally found a workout that actually challenges me. Keep up the good work🙌

[@xXdenis1986Xx]

Very very Great. Thank u so much👍

[@edencalgie1996]

sick workout love it

[@rickh892]

So sweaty 🥵 workout

[@harumi101]

🎉 Thank You. I am feeling great.

[@dorianbenitah4777]

Incredible hiit, thx a lot.

[@TIFFxDAN]

Glad you liked it! 🙏🏼

[@gouliyt]

For the very first time i'm glad ads popped out😝🤜💢🤛

[@E.Branch]

You never let me down! Perfect morning routine before weights in the evening 🙏🏾

[@SamDRISSI]

Excellent workout 💪🏾

[@cooktorialschannel5058]

Dan makes me want to move my body. Such a great inspiration!

[@jenniferbarrett2263]

This was a perfect finisher to my workout thank you so much 😊

[@rodneylucas3171]

Just finished the Hiit workout u released last week. Will try this later this week. Thank u.

[@TIFFxDAN]

Great job, Rodney!

[@markusg5477]

I love following his workouts!!!!! Super effective!!!!

[@jerome-ey3oc]

Great workout, altough I train every day it is making me sweat like hell !!

[@shyunlee2586]

Thank you so much !!!!!!

[@mikhaildubinskyi5097]

You are my favorite workout.

[@nthakoanabeatricemoteoli2782]

Great workout 🇿🇦

[@dariopellegrini6822]

VERY VERY THANKSS

[@martingirard4304]

Its crasy fun !!

[@tinab6683]

I'll do this later; can't wait! Thank you both...

[@kskan3924]

Can’t wait to try this!

[@billgridzak]

This messed me up. Thanks as always!

[@mircobiolcati1259]

Thank you Dan 💪

[@girishjain4361]

Thank you so much ❤❤❤❤

[@blessingcarnes3110]

Wonderful sweat workout 💪

[@ariannecabangal6807]

I will try this tomorrow , thank you Dan

[@TIFFxDAN]

Enjoy the workout!

[@actsvaibhav]

20 mins exersize + 4 minutes stretch = Perfect combination

[@mozzalid33]

Healthy body healthy mind nice workout Dan. 🦾

[@msok7013]

Done.ty so much

[@shivanshsingh1873]

Amazing one man, I was not able to exercise for 4 days due to a family function. And today when I resume I find your new workout. Thanks 😊 Burnt 307 calories (including stretching)

[@MarisolPerez-jn8cs]

What’s your weight if u don’t mind me asling