Bodyweight Cardio Workout - Interval Cardio Training


Calorie burn:

162 to 254





Equipment Needed:

No Equipment

Workout type:

Cardiovascular, HIIT, Toning

Body focus:


Workout Details

     In this 23 minute cardio workout video you can easily get your heart rate up, get a good sweat going, and definitely burn a good number of calories.  Though this workout is not as intense as some of our more challenging videos it will definitely leave your muscles shaky and tired by the end.

     One of the nice things about this routine is that because all of theses moves are bodyweight driven you don't need any equipment to get an awesome workout in, and it can be done anywhere you have access to the internet.  Also because each exercise is based off of control rather than brute strength, you can easily increase the difficulty by speeding up or slowing down or by adding additional split-second breaks between repetitions.

     To increase the difficulty of this routine you can simply modify each exercise to incorporate extra weight in the form of dumbbells, wrist/ankle weights, or a weighted vest. You can also increase your effort level by contracting muscles throughout your body that may not be working for a particular exercise, and by increasing range of motion while moving as quickly as you can while still maintaining control over form. These little changes can all result in a drastic improvement in calories burned and improvement in athletic performance over time.

     This complete routine - including its warm up and cool down - takes only 23 minutes to complete but burns an impressive amount of energy.  On the low end you can average 7 calories per minute and 11 calories per minute on the high end. This gives you a total burn of 162 to 254 calories for this complete video.


Quick Warm Up
Tabata Style (modified to 30 second active and 10 seconds rest)
Each exercise is done 4 times

  • High Knee Freeze
  • Walkdown Push Ups + Two Jumping Jacks
  • Double Dip Squats
  • Stutter Steps (Stationary Runners)
  • Stutter Jacks
  • Lunge Pulses

Cool Down and Stretch



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