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Don't let the 20 seconds on, 20 seconds rest format fool you... this EXTREME Full Body HIIT Workout with bodyweight only packs a punch!

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You'll notice during this home workout that complete a standard exercise followed up with a more advanced version of that exercise, and we'll keep that format throughout the majority of the workout. For example, if you do bodyweight squats then the next exercise will be jump squats; shoulder taps then push up shoulder taps, and so on...

You WILL get stronger, build up your endurance, burn a ton of calories, and most important — you'll feel so damn good for finishing this workout!

Try replacing traditional cardio (running, biking etc.) with HIIT cardio workouts like this to burn calories faster, resulting in reduced body fat. Try adding HIIT workouts (with and without weights) to your weekly routine (about 2-3x per week) for best results.

Don't forget to warm up before your workout
► 5 Min Warm Up    • 5 MIN WARM UP | FULL BODY WARMUP FOR ...  

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WORKOUT DETAILS
Duration: 25 Minutes
Equipment: Just a mat.
Timing: 20 Seconds Work, 20 Seconds Rest

The exercises for this full body HIIT cardio for fat loss workout are listed below. Do as many full range reps as possible for the 20 seconds.

0:20 Squats
1:00 Jump Squats
1:40 Shoulder Taps
2:20 Push Up Alt Shoulder Taps
3:00 Static Lunge R
3:40 Static Lunge Hops R
4:20 Alt Plank Toe Taps
5:00 Blast Off Push Ups
5:40 Prayer Crunches
6:20 Lean Back Pulses
7:00 Static Lunge L
7:40 Static Lunge Hops L
8:20 Bear Plank Dead Bugs
9:00 Half Burpees
9:40 Sumo Squats
10:20 In + Out Jump Squats
11:00 Step Back Knee Drive R
11:40 Step Back Knee Drive L
12:20 Scissor Kicks on Elbows
13:00 Cross Over Scissors
13:40 Rear Lunge to Knee Drive R
14:20 Rear Lunge to Knee Drive L
15:00 Plank Jacks
15:40 Cross Mountain Climbers
16:20 Alt Rear Lunges
17:00 Alt Jump Switch Lunges
17:40 Commandos
18:20 Push Up Pulses
19:00 Reverse Crunches
19:40 Alt Leg Lifts
20:20 Curtsy Lunge + Staggered Squat R
21:00 Curtsy Lunge + Staggered Squat L
21:40 Push Up Alt Plank Reach
22:20 Skull Crusher Push Ups
23:00 Lateral Squat Walk
23:40 Lateral Speed Skaters Hops
24:20 Spider Climber Push Ups
25:00 Chest to Floor Burpees

Finisher // 20/20/20, No Rest
25:40 Kneel to Squat Hops
26:00 Fast Narrow Push Ups
26:20 6x Mtn Climber Burpees

27:00 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 ap