30 Min Savage HIIT Workout 🔥 400+ Calories! (No Equipment, No Repeats)

Ready to find out what you're made of? This 30 minute full body HIIT workout is pure intensity — no equipment needed, no repeats, no excuses. You’ll sprint, jump, punch, and grind your way through fast paced circuits designed to push you to your limits and burn serious calories.

Three circuits, escalating speed, and a brutal finisher — all bodyweight. Perfect for home, travel, or anytime you want a quick but savage full body burn. Grab a mat if you want, bring your best effort, and let’s get after it.

🔥 408 calories burned during this workout - results will vary depending on your weight, effort, etc.

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Workout Details:
⏱️ Duration: 32 min
🏋️ Equipment: mat (optional)
⏱️ Intervals: Circuit 1: 40s work, 20s rest // Circuit 2: 30s work, 15s rest // Circuit 3: 20s work, 10s rest
🔥 Finisher: 20/20/20
► No repeat exercises
► Full body focus

00:00 Intro

Main Workout

Circuit 1 // 40s work, 20s rest
00:25 3x In & Out Squats
01:25 Seal Jacks
02:25 Oblique Plank Hops
03:25 Commandos
04:25 Push Up Toe Touches
05:25 Reverse Lunge to Knee Drive R
06:25 Reverse Lunge to Knee Drive L
07:25 Squat to Cross Punch
08:25 Skaters
09:25 Burpee Jacks

Circuit 2 // 30s work, 15s rest
10:25 Curtsy, Squat, Curtsy
11:10 Push Up to Shoulder Tap
11:55 In & Out Quick Steps
12:40 Lateral Hops
13:25 Cross Mountain Climbers
14:10 Plank to Bear Plank
14:55 Triceps Push Ups
15:40 Bicycle Crunches
16:25 L-Sit Cross Toe Touches
17:10 Crunch Kick Abductions
17:55 Step Back Twist Crunch R
18:40 Step Back Twist Crunch L
19:25 Plank Jacks
20:10 Push Up Burpees

Circuit 3 // 20s work, 10s rest
21:00 Plyo Lunges
21:30 Half Burpee
22:00 Fast Punches
22:30 In & Out Push Ups
23:00 Jumping Jacks
23:30 Frog Extensions
24:00 Low Plank Front Reaches
24:30 Blast Off Push Ups
25:00 Pop Squats
25:30 High Knees
26:00 Jump Tucks
26:30 Mountain Climbers
27:00 Wide Push Ups
27:30Heismans
28:00 Squat Jacks
28:30 Sprint in Place
29:00 Switch Climbers
29:30 Lunge, Squat, Lunge
30:00 Air Squats
30:30 Burpees

Rest 30s

Finisher // 20/20/20
31:20 Push Up Pulses
31:40 Squat Pulses
32:00 Jump Squats

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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 Dan the HIIT Man and Velvet Moss LLC 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!