Workout Details

  • Duration: 31 Minutes
  • Calorie Burn: 217-372
  • Difficulty: 4/5
  • Equipment: Dumbbell, No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
  • Video Player: View on YouTube
Body Focus Total Body

Fitness Blender Blend: Bodyweight-Only, Fat-Burning HIIT Cardio Workout + Total Body Toning

This workout has everything you need to get fit at home without a single piece of equipment, combining HIIT cardio with some of the best tried-and-true bodyweight exercises for toning up quickly.

Whether you're looking to burn fat, build lean muscle, tone total body, increase flexibility, build endurance, improve coordination, or develop speed - you name it - it's tackled in this workout video. Smart exercises like this will change your body quickly, and they won't cost you a penny.

Workout Breakdown:

  • Warm Up Cardio - light exercises to get your muscles warmed up
  • HIIT Workout - 20 On, 10 Off X 3 - intervals meant to burn off body fat and push your limits
  • Total Body Toning Workout - in the interest of keeping this routine bodyweight only, this excercise weaves together groups of three that target these areas; butt and thighs, abs and obliques, and upper body
  • Cool Down & Stretch
  • No equipment necessary, but you can add dumbbells to bump up the challenge and caloric expenditure

HIIT Workout - 20 On, 10 Off X 3

Pop Squats
Power Curtsy (2 curtsy lunge jumps & switch)

Round of Applause (heel click + jump & hand clap overhead)
Burpee Holds

Quick Water Break

Broad Jump Rewinds (squat jump forward, 2 jumps back)
3 Hop Drops (3 single foot jumps laterally; touch the ground & repeat in the opposite direction)

Burpee Splits (Burpee + 2 split jumps)
Downward Dog + Knee Tucks (press up into downward dog, bring each knee up towards elbows)

Total Body Toning Workout - 10 Reps - 2 Sets Each

No equipment necessary, but if you have free weights, grab them in order to make this workout even more effective. This section is fast-paced - we won't waste any of your time just standing around.

Toe Touch Crunches
Push Ups

Reverse Lunges
Scissored Crunch
Tricep Dips

Calf Raises
Russian Twists
Plank + Rows

Cool Down & Stretch

Heads up! Some of these exercises are different and you might feel goofy doing them...but, they're also wildly effective and even a little fun (if we're using the word "fun" liberally), so you're going to want to try this routine.

After all, fitness is a lifelong project, so it's nice to break away from routine staples like jumping jacks and push ups every now and again to shake things up a bit. Try it and you're going to find that your brain appreciates new challenges, and that because of the unfamiliar movement patterns, your muscles will be talking to you in new ways, too. Just be glad that you're likely doing this at home in your living room, and your not on the world wide web doing these weird exercises in the name of keeping things interesting and challenging!

What did you think of this workout? Did you feel like a rockstar when you finished it? If you can think of new combinations of training types that you'd like to see together, leave your suggestion in the comment section below. Check out the first FB Blend Workout video for a routine that uses a similar structure to this one.