30 Minute Total Body Workout – No Equipment (1 MILLION SUBSCRIBERS!)

1 MILLION SUBSCRIBERS! When we started this channel our only goal was to share our love for home workouts and make them more accessible to everyone else. Fast forward and we’ve built the most incredible community of people from all over the world! We are so grateful that we get to show up and train with you in your living room, or wherever you’re at, from behind the screen. We feel like we’re just getting started and we’re so glad that you’re along for the journey. THANK YOU from the bottom of our fast beating hearts (from burpees, of course ;))

About the workout…this is a total body workout, no equipment needed and not a single repeated exercise. Follow along with Dan for more advanced variations or follow along with Tiff for complete beginner variations. No matter where you are in your fitness journey, we have you covered! See below for more workout details.

WORKOUT DETAILS
🏋️ Equipment: a workout mat or soft surface
⏱️ Warm Up: 30s work x6, no rest
⏱️ Total Body Intervals: 30s work, 15s rest
🔥 Finisher: 30s work x3, no rest
⏱️ Cool Down: 30s work x6, no rest

👉 Stop guessing your next workout—get all our workouts ad free, with music or timers only, plus BRAND NEW programs like The 4×5 Method inside the TIFFxDAN app: https://tiffxdan.com/membership

OUR DAILY ESSENTIALS
→ Legends Apparel – Worn in nearly every video. It moves, breathes, and lasts.
💸 Save 20% every time → https://www.legends.com/DAN87275

→ Kion Aminos – If you know, you know. We swear by them.
💪 Save 20% → https://bit.ly/GetKion

00:00 1 Million Subscribers Total Body Workout

Warm Up // 30s work x6, no rest
00:15 Jumping Jacks / Step Out Jacks
00:45 Squat to Front Kick / Squat to Knee Drive
01:15 2x Single Leg Ghost Rope / Ghost Rope Skip
01:45 Superman to Push Up / Superman to Knee Push Up
02:15 Plank to Down Dog
02:45 Jog in Place

Total Body Workout // 30s work, 15s rest
03:45 Rear Lunge to Knee Drive / Rear Lunges
04:30 Prisoner Squat + Cross Crunch / Prisoner Squats
05:15 Curtsy Lunges
06:00 Sumo Squat to Calf Raise
06:45 Lateral Lunges
07:30 Bicycle Crunches
08:15 Flutter Kicks
09:00 Side Plank Crunch R / Side Plank Hold R
09:45 Side Plank Crunch L / Side Plank Hold L
10:30 Russian Twists
11:15 Push Ups / Knee Push Ups
12:00 Shoulder Taps / Shoulder Taps on Knees
12:45 Lat Pulldown to Push Up / Lat Pulldown
13:30 Plank Toe Touches
14:15 Commandos / Commandos on Knees
15:00 High Knees / High Knee March
15:45 Pop Squats / Step Out Squat Ground Touch
16:30 Mountain Climbers / Plank Knee Tucks
17:15 Jumping Jabs / Step Out Jabs
18:00 Sprint in Place
18:45 Squat Jumps / Squat to Reach
19:30 Lateral Hop + Jump / Lateral Hop to Calf Raise
20:15 Squat Pulses
21:00 Frog Extensions
21:45 Switch Lunges / Forward Lunges
22:30 Crunch and Hold
23:15 Sit Up to Cross Crunches
24:00 Reverse Crunch
24:45 Long Scissor Kicks
25:30 Double Crunches / Tabletop Crunches
26:15 Plank Jacks / Plank Step Outs
27:00 Push Up to Plank Row / Plank Rows
27:45 Swimmers
28:30 Tricep Push Ups / Cobra Push Ups
29:15 Cross Mountain Climbers / Cross Knee Tucks

Finisher // 30s work x3, no rest
30:05 In & Out Squats / Step Out Squats
30:35 Plank Spiders Climbers / Elbow Plank Spider Climbers
31:05 Burpees / No Jump Burpees

31:55 Cool Down & Stretch // 30s work x6, no rest

Thanks for following along and for subscribing to our channel!

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

Licenses
🎵 Music licensed from Lickd. The biggest mainstream and stock music platform for content creators.

Kisses (feat. bbyclose) by BL3SS, https://lickd.lnk.to/aqWuGpID License ID: rnjkRmdN6ky

HEAT by Tove Lo, https://t.lickd.co/BW9V714ypYE License ID: oypPE9Qg6Nx

Into You by Ariana Grande, https://lickd.lnk.to/ZFzjCUID License ID: Ja26ap0yDdk

Desire by Joel Corry, https://lickd.lnk.to/Oo8Iy2ID License ID: XRe8m3jBM31

Not Another Rockstar by Maisie Peters, https://lickd.lnk.to/qAdGQxID License ID: R0ypQWBBL2g

Can’t Hold Us (feat. Ray Dalton) by Macklemore & Ryan Lewis, https://lickd.lnk.to/blaEZzID License ID: rLgnR2AAgxZ

Blue Monday by Above & Beyond, https://lickd.lnk.to/sQwoiwID License ID: pAYx3W1B0zx

The Motto by Tiësto, https://lickd.lnk.to/3xcELFID License ID: Zq43AzGkXYL

Don’t Start Now by Dua Lipa, https://lickd.lnk.to/mNKYXxID License ID: qbZeeyE8Z6N

Hallucinate by Dua Lipa, https://lickd.lnk.to/9kC3rpID License ID: JebgPvqj6mz

If you want to use music from famous artists, try Lickd to get track credits and unlimited stock music: https://go.lickd.co/soundtrack-your-videos

Share on: