Fitness Blender Cardio HIIT Workout
Workout Details
This at home high intensity interval training workout will have you sweating bullets.
Here’s how this HIIT routine is broken down:
Warm Up
We start off with 7 minutes of simple warm up cardio. Even the warm up to this routine is a bit intense, so make sure that you remember that you can go at whatever pace that you need to for your own fitness level (that means that if you can move faster than is shown, push yourself and do it).
Warm Up Exercises, 1 Minute Each:
• Side to Side Squats
• Jogging in Place
• Power Skips
• Up & Out Jacks
• Slow Butt Kickers + Arm Swings
• Butt Kickers
• Lateral Jumps
HIIT
After your muscles are ready to work and your heart is pounding, we move into a 16 minute HIIT. We have three different total body exercises that you will do for 60 seconds at a time, with a short rest interval in between each. We do each twice through before taking a full 2 minute Active Rest – then we move into the second round where you will do it all over again.
HIIT Exercises
• Burpees + Leg Raises – This is similar to a traditional
Burpee except for that at the top of the motion (when you are a standing position) you are going to do a side leg raise to both the left and the right side before dropping back down to kick out to a plank.
• Flutterkick Squats – Hop so that your left foot is ahead of
the right, and then again so that your right foot is in front of the left. Once you have completed these two hops, drop down into a squat, and then repeat.
• Double Butt Kickers – Hop upward hard, and kick yourself
in the butt with both feet. Do a stutter hop in between big “butt kicks” in order to help yourself regain your momentum and inertia. These are much harder than they look and you should be careful while you’re doing them – they are very taxing on the cardiovascular system, plus, this is an easy one to get overly fatigued and then possibly injured. Stop whenever you need to – if you get too tired and keep going, you run the risk ok not getting your feet back beneath your body in time.
There is no cool down or stretching segment for this video, so you will want to do that on your own, or look in our workout library for one of our cool down or stretching videos.
How many calories does this workout burn?
This is a very high intensity workout from start to finish, and all of the exercises are total body, so the expenditure rate is relatively high.
We estimate that this burns somewhere between 10-15 calories a minute, or 250-375 in just 25 minutes. The wide estimation range takes into account weight variations, gender, muscle mass, existing fitness, etcetera. This does not even take into account the elevated rate of calories that HIIT routines cause, for hours after you have finished with your exercising.
High intensity interval training tends to be high impact and can be rough on the joints. Make sure that you always do exercises on a forgiving surface (never concrete) that is even and free of debris. Talk to your doctor to get a health clearance before you start this or any other Fitness Blender workout.
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Comments
I did this video yesterday. Well actually I "attempted" it would be more accurate. This video is ruthless!! You guys are amazing. Thank you so very much.
I totally agree! Thank you fitness blender!
3Sisters & Srapc Ha! As long as you keep "attempting" & pushing yourself a little further each time, you are going to get stronger & see results. And I think we take "ruthless" as a compliment :)
I know, doesn't Kelli look all cheerful and fresh in this exercise, but secretly she is an evil Drill Instructor. Seriously how does she make it look so easy?!?! Yes, I agree, ruthless is the correct term.
What I really mean is this; Kelli you are really in amazing shape!! You make it look easy but I know you have worked really hard to get where you are and you inspire me so much. Thank you for all you do! ;)
Zebnanna I will gladly & proudly assume the title of Evil Drill Instructor! Thank you so much for the compliment, that is really so motivating to read. In fact I think I will cut my own "lazy day" short for a walk or a handful of push ups, right now!
Well I weigh 185lbs and want to take up a workout schedule but confused among 1)At Home HIIT Workout Program for Fat Loss 2) Fitness Blender Cardio HIIT Workout and 3) Abs & Cardio Blend: Workout to Lose Belly Fat ..Can you suggest the best? well both three are wonderful! My main aim is to get down to 165lbs and get a flat ab (which i dont have offcourse)!! A help would be appreciated.
i LOVE your workouts,but i want to build a bit of muscle without using weights ,what kind of exercises do you recommend that will help achieve that ?not bulk up because i know that is probably hard to do without weights but that lean muscle mass ..are body weight exercises enough ?
@Debayan - The best thing you could do is mix up all three; keep your muscles guessing. Consistency will help you reach your goals.
@Bibi - Bodyweight exercises can build mass, and they build functional strength at the same time (unlike some traditional heavy weight lifting methods). Search "Mass" & you will find a few options, also try out our dumbbell & kettlebell workouts.
this hiit is a torture! I had to stop for a few seconds every once in a while but I felt sooooo good in the end! been doing some of your full length workouts these days.. now there's no excuse for me to not exercise anymore, especially that all of the exercises can be done at home and still leaves me sweating and panting! thank you!
really tough but feels so good when it's over :)
thank you !
I do a HIIT workout every monday from your website. This one is definitely intense! I hate burpee's but with this workout I found they were the easiest part of it! Thanks for the sweat and loss of calories!
Hey just wanted to know if I could do this 6 days a week?
i do this workout 3 to 4 time a week depending on the mood.what can i do on other days or shall i not workout on other days?any workout videos
hello...
I had a doubt in this exercise... It is mentioned that we have to do 2 rounds each set.. and each set consist of 3 exercises... but in that video there are 4 rounds.. my doubt is that hows that possible?? or else 1 round may include 2 sets..with tos exercises repeated 2 times..is tat so?? please reply...
thank you..
brutal! I used to think I couldn't sweat, ya this really showed me!!!!! thanks for awesome work out videos!!!! oh and helping me reach my new years resolution...working on it with Fitness Blender!
Your HIIT workouts are amazing (and all of your other workouts too)!! I've done a couple of them and I love them all. The variety of workouts you all have is wonderful and I love working out at home and with your site, I feel like I have a personal trainer guiding me through each routine. Thank you!!
Jeezo that was HARD!!!!! I am dripping in sweat and at times felt like I was about to die BUT I did it (with a few extra breaks!) Another great video, thanks :)
First time I tried this was a few weeks ago and I had to stop twice - this time I made it all the way through! Feeling really proud of myself haha. Love your videos, I've been recommending them to all my friends. Thanks so much for all the effort in creating these awesome workouts.
OUCH! 'Nuff said.
Well I attempted this one also; I kept moving but i had to modify alot. And I invented a new move, the Meemaw Burpee, that's how whipped I was. Thanks for making my body say 'what the *%#@ is she making us do today', lol!
[2013-04-17] I'm going to look for an alternative total body HIIT to substitute for this in Work Plan 16 tomorrow. I can't jump or put weight on my wrists so these exercises would take some adaptation!
Woots to all who have completed it and thanks for providing alternatives :o)
killer!!!!!! but the after burn is amazing! thanks fitness blender. p.s. kelli i am envious that you look so beautiful while doing this grueling workout!