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Day 13 of the 6 Week Shred is here, and it’s a sweat-fest! This 30 minute HIIT cardio workout pushes me to my limits every time (and you’ll see it in the video!). Prepare for an intense, no equipment, no repeat, no rest challenge designed to torch 450+ calories and blast body fat.
Go at your own pace! Pause or take breaks if needed, but finish strong. This workout builds incredible strength and endurance, making it a perfect alternative to your usual treadmill grind. Remember, fitness is a personal journey, not a competition. You’ll see me struggle too, especially towards the end! Push hard, listen to your body, and be proud of investing in your health. Let’s get that heart rate soaring and melt some fat with this killer HIIT session! #6WS1 #CardioHIIT
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This is Day 13 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 https://bit.ly/TIFFxDAN
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💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
Workout Details:
⏱️ Duration: 30 minute workout
🏋️♂️ Equipment: A non-slip workout mat
⏱️ Intervals: Perform each exercise for 45 secs without any rest between exercises. Let’s get that heart rate up and burn some calories!
The exercises for this HIIT Cardio workout are:
0:20 Jump Rope
1:05 Butt Kicks
1:50 Walk Out to Push Up
2:35 Air Squats
3:20 Reverse Lunge to Knee Drive R
4:05 Reverse Lunge to Knee Drive L
4:50 Plank to Alt Foot Tap
5:35 Blast Off Push Ups
6:20 Mountain Climbers
7:05 Up Downs
7:50 Bicycles
8:35 Starfish Crunches
9:20 Reverse Plank + Alt Knee Drives
10:05 Lateral Lunge to Knee Drive R
10:50 Lateral Lunge to Knee Drive L
11:35 Jumping Jacks
12:20 Alternating Standing Kicks
13:05 3X Squat + Jump
13:50 Elbow Plank T Rotations
14:35 Plank Jacks
15:20 Half Burpee Push Up
16:05 Full Sit Ups
16:50 Flutters
17:35 Extension to Tuck
18:20 Kneel to Squat
19:05 Front to Back Lunge R
19:50 Front to Back Lunge L
20:35 Cross Mountain Climbers
21:20 Heel Taps
22:05 Reverse Crunches
22:50 Swimmers
23:35 Superman + Push Up
24:20 Bird Dogs
25:05 Shoulder Taps
25:50 Pivot Punches
26:35 Skater Lunges
27:20 Standing Cross Crunches (elbow to knee) alternating
28:05 Lunge, Squat, Lunge
28:50 Burpees
29:35 Spot Sprint
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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!
This article is for informational purposes and should not replace advice from your doctor or other medical professional.
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Jeano Buera
A Content Media Specialist with a degree in Computer Science. I combine technical expertise with deep industry knowledge to create engaging content that connects consumers with the health and wellness space.
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