5 Minutes to Slim HIIT Cardio Workout


Calorie burn:

50 to 70





Equipment Needed:

No Equipment

Workout type:

Cardiovascular, HIIT, Toning

Body focus:


Workout Details

When it comes to physical activity, something is always better than nothing. When it comes to high intensity interval training workouts (HIIT), something is way, way better than nothing.

You know that great accomplished feeling that you get after a good long workout where your body is satisfyingly tired and your brain is refreshed and clear? This HIIT workout video will get you there in just 5 minutes.

Here's how HIIT works, in a nutshell: It is a short, intense bout of physical activity that one would be very hard pressed to maintain for any extended period of time. Studies have shown that intense workouts of this nature can cause a residual increase in resting metabolic rate (the expenditure you see after your workout, while you are sitting in front of your television or laptop) for up to 24-48 hours after the end of the workout.

HIIT workouts hurt, but in a good way. They are very challenging, but so short that they are doable; you see the light at the end of the tunnel from the very beginning.

Workout Structure
2 Bodyweight Exercises – No equipment needed

20 Seconds On: Burpee Jacks
10 Seconds Off

20 Seconds On: Squat Jumps
10 Seconds Off

1 Minute Active Rest – Grab a drink of water, pace, jog in place, do high knees; whatever you do, just don’t sit down and rest completely.

Round 2 (Same as above)

20 Seconds On: Burpee Jacks
10 Seconds Off

20 Seconds On: Squat Jumps
10 Seconds Off

Extra cautions with this routine; HIIT is very high impact and should be used with caution and as with any workout, after clearance from your physician. Do these exercises on a forgiving, level surface. Make sure that you wear shoes that provide ample impact absorption and support while you do this routine. There is no warm up or cool down in this video; both are recommended and you can find videos for each in our workout library.

If you want the fastest fat loss method and the quickest increases in your endurance, make HIIT a part of your fitness regimen.

You may be wondering...If it works so well and it takes so little time to do, why would I ever want to do a workout of any other kind again? Just like a combination of strength training, cardio, and stretching is best for complete fitness, a combo of low intensity, low impact, endurance, and high intensity interval training cardio is best for your heart health, bone density, and staying at or reaching a healthy bodyweight. Doing this HIIT workout video on days where you are really in a time pinch and your schedule doesn’t allow for much more is ideal; do our longer strength training and cardio workout videos on days when you have more time to dedicate to your sweat sessions. This also makes a good go-to routine on days where you are looking to double up on your workouts to get results really quickly (though we still don’t recommend this level of activity every day, without rest).

Calories burned
We estimate that this routine burns 10-14 calories per minute, or 50-70 calories in 5 minutes, not counting the residual increase in your metabolism over the next 24-48 hours after you have completed the workout.

Plato knew his stuff, let this concept power you through your workout: “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”



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