Workout Details

  • Duration: 32 Minutes
  • Calorie Burn: 240-422
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
  • Video Player: View on YouTube
Body Focus Total Body

Bodyweight HIIT Cardio Workout - Sweaty At Home Cardio HIIT

This workout has everything you need for an awesome training session at home, all in just around 30 minutes. in this one video, you've got a cardio warm up, a sweaty/fun/brutal HIIT workout, and a cool down. 

A lot of people ask us whether or not a 30 minute workout can be effective for seeing or maintaining results. I cannot stress enough; yes, as long as the training style is smart, a 30 minute workout is absolutely enough. Strength training and high intensity interval training pack a punch, and 30 minutes of either of them will whip you into shape relatively quickly.

My own personal workouts almost never go over 40 minutes, and that's including a long, leisurely cool down and stretch. Do not place a higher value on the quantity of the minutes, instead of the quality. In fact, not only is more not always better, it can even undo or hinder your progress (depending on the type of training, the rest of your program, and intensity). I used to workout for hours and hours a day  - and I was 40 lbs heavier and a whole lot less healthy and fit

On this subject - We just released our brand new 8 Week FB30 Program; an 8 week plan that uses a smart combination of HIIT, strength training, cardio, Pilates, yoga and more to get you fit fast. All of the workouts are right around the 30 minute mark, which makes them completely doable, even if you’ve got a crazy schedule. It’s the program that I use for my own personal workouts - I know I’m biased but I love it! I'm actually starting & taking the PFT for this program a few hours after I push this workout live - in between meetings! 

Of the millions of people who workout with us, we constantly hear from people that they see better, faster results when following Fitness Blender Workout Programs than they do when they put together the workouts on their own. This is down to the very intentional structure of the programs, but also because they safeguard against both over and under training, and they are chock full of helpful, real, every-day health and fitness information. Having every day’s workout completely laid out for you ahead of time also saves a ton of time - instead of wading through 500+ videos, you open your FB workout calendar & jump right in. Additionally, the programs are an absolutely essential part of Fitness Blender; the people who buy the workout programs are the people who you can thank for helping keep the 500+ workout videos (and counting) free. So, thank you to everyone who has ever supported FB with a program purchase. If you want to take out the guesswork, check it out; you will not regret it. 

About this workout
This workout is excellent for fat burning, boosting the metabolism, shaping the butt and thighs, and building lean muscle. Warm up and cool down are included and you won’t need any equipment at all. We’ve provided low impact cardio options all throughout this otherwise brutal HIIT cardio workout; feel free to move back and forth between the two as you need to, just make sure that you’re always challenging yourself.

Warm Up
5 Minute Warm Up - 25 Seconds each
1 Jog in Place
2 Toe Touch Circles
3 Reach + Chest Opener
4 High Knee Twists
5 Slow Butt Kicker + Arm Swings
6 Squat
7 Walkdowns
8 Lunges
9 Front Kicks
10 Split Jumps
11 Front Jacks
12 Butt Kickers

Printable HIIT Workout
20 On, 10 Off, 3 x each, 13 different exercises

Group 1
1 Jumping Jack + Tap Down
2 Mt Climber + Plank Jack
3 Jump Squats + Front Kick
4 High Knees
5 Push Ups
6 Jumping Lunges

Water Break

Group 2
7 Pop Squat
8 Burpees
9 Curtsy Lunge Jumps
10 Squat Pulses
11 Bicycle Crunches
12 Squatted Side Steps + Jump
13 Up and Out Jack

Cool Down and Stretch 

So what did you guys think about this workout? I apologize for the spider fiasco - I am not necessarily a huge fan of the 8 legged creatures. I am not terrified of them anymore, like I was when I was a kid, but I also don’t really want to snuggle with them, you know? Are you guys afraid of spiders? 

Sign in & let me know in the comments section what kinds of workouts you’d like to see next!

Thank you for working out with me,