Mixed Cardio HIIT – 30 Minute Full Body Cardio & Strength | No Equipment

🔥 30-minute mixed cardio HIIT workout at home designed to build full-body strength and endurance with no equipment. This follow-along session combines cardio and bodyweight strength moves to elevate your heart rate, challenge your muscles, and keep the intensity high from start to finish.

This full-body HIIT workout uses a 45 seconds work / 15 seconds rest format across 3 rounds of 24 exercises. You’ll move through lunges, planks, jacks, bridges, and dynamic core work that targets your entire body while improving conditioning and muscular endurance.

Use this as one of your weekly cardio sessions. Modify the intensity, range of motion, or impact level as needed to match your current fitness level.

💪 WORKOUT INCLUDES
• 2-minute warm-up
• 45 seconds work / 15 seconds rest
• 3 rounds
• 24 exercises
• 3-minute cool-down
• No equipment needed

📅 THE 4-2-1 METHOD
• 4 strength-training days
• 2 cardio days
• 1 mobility day

Please visit my website for free workouts, programs, and resources: https://tiffanystraining.com/

✅ Timestamps:
0:00 Intro
0:10 Warm-Up
2:25 Rear Lunge to Knee Drive (Right)
3:25 Rear Lunge to Knee Drive (Left)
4:25 Predator Jacks
5:25 Rotational Jabs (Left & Right Simultaneously)
6:25 Plank Spider Climbers (Alternating Left & Right)
7:25 Cossack Squat (Right & Left)
8:25 Plank Hip Dips (Right & Left)
9:25 Frog Squats
10:25 Kick Throughs (Alternating Left & Right Simultaneously)
11:25 Narrow and Wide Glute Bridge
12:25 Toe Touch to Knee Tap
13:25 Bear Plank & Tap (Alternating Left & Right)
14:25 Side Plank (Right)
15:25 Side Plank (Left)
16:25 Low Plank to Knee Down
17:26 Knee-In Leg Lifts
18:26 Tuck to Extend
19:26 Twist & Kick (Right)
20:26 Twist & Kick (Left)
21:26 Reverse Tabletop
22:26 Super Push Up
23:26 Reverse Crab Reach (Right)
24:26 Reverse Crab Reach (Left)
25:26 Step Jacks
26:26 Cool-Down

▶️ Full 4-2-1 Method playlist: https://www.youtube.com/playlist?list=PLJ6OA_QdbDY0

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⚠️ Disclaimer: This video is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician before starting any new exercise program, especially if you have pre-existing health conditions. Listen to your body and stop if you feel pain. @tiffanystraining assumes no liability for any injury resulting from following this content.

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