Sunset Duckies · Warm-up 01 / 51
Ghost rope
- Work
- 30s
- Then
- Next move
Watch at 0:21
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Full-body exercise cards.
One image, the move, and its timings. Follow Dan the HIIT Man’s 40-minute workout from warm-up to cool-down. No equipment; a mat is optional.
51 cards · one card per A5 page
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Warm-up
6 moves · 30s each · no rest between moves
Sunset Duckies · Warm-up 02 / 51
Lateral squat walk
- Work
- 30s
- Then
- Next move
Watch at 0:51
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Warm-up 03 / 51
Squat + cross crunch
- Work
- 30s
- Then
- Next move
Watch at 1:21
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Warm-up 04 / 51
Butt kick pullbacks
- Work
- 30s
- Then
- Next move
Watch at 1:51
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Warm-up 05 / 51
Lateral squats
- Work
- 30s
- Then
- Next move
Watch at 2:21
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Warm-up 06 / 51
Dive bomber push-ups
- Work
- 30s
- Rest after
- 20s
Then start the main workout.
Watch at 2:51
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Main workout
35 moves · 35s work / 15s rest · 30s after squat jumps
Sunset Duckies · Main workout 07 / 51
Squat twist
- Work
- 35s
- Rest after
- 15s
Watch at 3:41
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 08 / 51
Reverse lunge + knee drive — right
- Work
- 35s
- Rest after
- 15s
Watch at 4:31
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 09 / 51
Reverse lunge + knee drive — left
- Work
- 35s
- Rest after
- 15s
Watch at 5:21
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 10 / 51
High knees
- Work
- 35s
- Rest after
- 15s
Watch at 6:11
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 11 / 51
Plank row
- Work
- 35s
- Rest after
- 15s
Watch at 7:01
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 12 / 51
Shoulder taps
- Work
- 35s
- Rest after
- 15s
Watch at 7:51
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 13 / 51
Push-up to toe touch
- Work
- 35s
- Rest after
- 15s
Watch at 8:41
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 14 / 51
Cross crunch to toe touch — right
- Work
- 35s
- Rest after
- 15s
Watch at 9:31
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 15 / 51
Cross crunch to toe touch — left
- Work
- 35s
- Rest after
- 15s
Watch at 10:21
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 16 / 51
Half burpees
- Work
- 35s
- Rest after
- 15s
Watch at 11:11
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 17 / 51
Prisoner squat knee to elbow
- Work
- 35s
- Rest after
- 15s
Watch at 12:01
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 18 / 51
1½ lateral squat — right
- Work
- 35s
- Rest after
- 15s
Watch at 12:51
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 19 / 51
1½ lateral squat — left
- Work
- 35s
- Rest after
- 15s
Watch at 13:41
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 20 / 51
Cross punches
- Work
- 35s
- Rest after
- 15s
Watch at 14:31
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 21 / 51
Heismans
- Work
- 35s
- Rest after
- 15s
Watch at 15:21
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 22 / 51
Mountain climbers
- Work
- 35s
- Rest after
- 15s
Watch at 16:11
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 23 / 51
Plank saw
- Work
- 35s
- Rest after
- 15s
Watch at 17:01
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 24 / 51
Side plank dips — right
- Work
- 35s
- Rest after
- 15s
Watch at 17:51
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 25 / 51
Side plank dips — left
- Work
- 35s
- Rest after
- 15s
Watch at 18:41
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 26 / 51
Squat jumps
- Work
- 35s
- Rest after
- 30s
Longer break before power jacks.
Watch at 19:31
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 27 / 51
Power jacks
- Work
- 35s
- Rest after
- 15s
Watch at 20:36
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 28 / 51
In & out squats
- Work
- 35s
- Rest after
- 15s
Watch at 21:26
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 29 / 51
Squat walk
- Work
- 35s
- Rest after
- 15s
Watch at 22:16
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 30 / 51
Plyo lunge drops
- Work
- 35s
- Rest after
- 15s
Watch at 23:06
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 31 / 51
Butt kicks
- Work
- 35s
- Rest after
- 15s
Watch at 23:56
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 32 / 51
Skater hops
- Work
- 35s
- Rest after
- 15s
Watch at 24:46
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 33 / 51
Push-up + reach
- Work
- 35s
- Rest after
- 15s
Watch at 25:36
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 34 / 51
Flutter kicks
- Work
- 35s
- Rest after
- 15s
Watch at 26:26
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 35 / 51
Reverse crunch + hip lift
- Work
- 35s
- Rest after
- 15s
Watch at 27:16
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 36 / 51
Single-leg ghost rope
- Work
- 35s
- Rest after
- 15s
Alternate legs.
Watch at 28:06
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 37 / 51
Pop squats
- Work
- 35s
- Rest after
- 15s
Watch at 28:56
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 38 / 51
Sprawl + 6 high knees
- Work
- 35s
- Rest after
- 15s
Watch at 29:46
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 39 / 51
Commandos
- Work
- 35s
- Rest after
- 15s
Watch at 30:36
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 40 / 51
Spider climbers
- Work
- 35s
- Rest after
- 15s
Watch at 31:26
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Main workout 41 / 51
Burpees
- Work
- 35s
- Rest after
- 30s
Then start the finisher.
Watch at 32:16
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Tabata finisher
4 moves · 20s work / 10s rest · repeat all 4 for 2 rounds
Sunset Duckies · Tabata finisher 42 / 51
Air squats
- Work
- 20s
- Rest after
- 10s
Do all 4 cards, then repeat once.
Watch at 33:21 · round 2 at 35:21
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Tabata finisher 43 / 51
High knee sprint
- Work
- 20s
- Rest after
- 10s
Do all 4 cards, then repeat once.
Watch at 33:51 · round 2 at 35:51
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Tabata finisher 44 / 51
Push-ups
- Work
- 20s
- Rest after
- 10s
Do all 4 cards, then repeat once.
Watch at 34:21 · round 2 at 36:21
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Tabata finisher 45 / 51
Mountain climbers sprint
- Work
- 20s
- Rest after
- 10s
Repeat all 4. After round 2, recover for 20s.
Watch at 34:51 · round 2 at 36:51
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Cool-down
6 moves · 30s each
These movements are unnamed in the video; the cards use descriptive titles.
Sunset Duckies · Cool-down 46 / 51
Cobra stretch
- Move / hold
- 30s
- Then
- Next move
Watch at 37:31
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Cool-down 47 / 51
Child’s pose
- Move / hold
- 30s
- Then
- Next move
Watch at 38:01
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Cool-down 48 / 51
Kneeling quad stretch — side 1
- Move / hold
- 30s
- Then
- Next move
Watch at 38:31
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Cool-down 49 / 51
Kneeling quad stretch — side 2
- Move / hold
- 30s
- Then
- Next move
Watch at 39:01
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Cool-down 50 / 51
Shoulder rolls
- Move / hold
- 30s
- Then
- Next move
Watch at 39:31
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube
Sunset Duckies · Cool-down 51 / 51
Neck rolls
- Move / hold
- 30s
- Then
- Finished
Watch at 40:01
Video & still: Dan the HIIT Man · youtu.be/Cc9Eelzd6wQYouTube