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Roll our your mat or find a soft surface because that's all you'll need for this high intensity 30 minute fat burning workout. Follow along with Dan for more advanced variations and Tiff for beginner friendly variations, or find your sweet spot doing a little of both. This workout is straight forward, just 40s work followed by 20s rest throughout. We'll cap it with a finisher that targets the full body. Hit play, follow along, and give this video a thumbs up if you like the format and want to see more like this! Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/ Gear I rely on: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Workout Details: ▶ Equipment: mat (optional) ▶ Fat Burning HIIT: 40s work, 20s rest ▶ Finisher: 30s work x4, no rest 00:00 Fat Burning HIIT No Equipment Workout // 40s work, 20s rest 00:25 Prisoner Squat Cross Crunch 01:25 Push Up + Shoulder Tap 02:25 Reverse Lunge to Front Kick R 03:25 Reverse Lunge to Front Kick L 04:25 Mountain Climbers 05:25 3X Squat Jump 06:25 Bicycle Crunches 07:25 Sprinter Sit Ups 08:25 Squat to Cross Punch 09:25 Sumo Squat to Calf Raise 10:25 Cross Mountain Climbers 11:25 Pike Shoulder Taps 12:25 Lateral Squat Walk + Jump 13:25 Speed Skaters 14:25 Plank Jacks 15:25 Tricep Push Ups 16:25 Staggered Squat Walk 17:25 Pop Squats 18:25 High Knees 19:25 Side Lunge to Knee Drive R 20:25 Side Lunge to Knee Drive L 21:25 Curtsy Lunge to Squat R 22:25 Curtsy Lunge to Squat L 23:25 Blast Off Push Ups 24:25 Burpee Jacks 25:25 Plank Toe Taps 26:25 Step Through Lunge R 27:25 Step Through Lunge L 28:25 Power Jacks 29:25 Push Up Burpees Finisher // 30s work x4, no rest 30:25 Push Ups 30:55 Air Squats 31:25 Sprint in Place 31:55 Burpees 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