Workout Details

  • Duration: 3 Minutes
  • Calorie Burn: 24-34
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT
Body Focus Total Body

Cannon Beach HIIT Cardio Workout - 3 Minute HIIT Routine


We love the beaches of the Oregon coast, and we decided to film a (very) short high intensity interval training cardio workout while we were there, just to shake things up a bit.

You wont need any equipment for this routine, and because it’s so short (just over three minutes) you don’t have any excuses to not try it out at least once.

This workout is an excellent way to wake yourself up at any time during the day, particularly if you are stuck at a desk job all day. With that said, we don’t recommend that you jump straight into a high intensity workout like this one from a dead start. For example, if you’ve been sitting at a computer desk all day long, you are going to want to walk around for a few minutes before you start into a moderately demanding routine like this one so that you make sure that you aren’t going to shock your system too drastically, or end up working out on cold muscles and needlessly injuring something.

Here’s how this mini HIIT routine plays out:
We have a quick succession of eight bodyweight exercises, and we’ll be doing ten reps of each. This is very fast moving and we don’t give a preview of the upcoming exercise like we normally do, so we used easily recognized exercises (assuming you use Fitness Blender often) so that you will be able to keep up.

Exercises in this routine; ten repetitions of each
Jumping Jacks
High Knees
Push Ups – the hardest version that you can manage
Alternating Lunges (ten on each leg)
Sumo Squats
Squat Jumps

You can do this several times throughout the day in order to get a little bit of a metabolic boost, just make sure that you get your muscles warmed up a bit before you push them through this routine.

We recommend using this in conjunction with our longer duration strength training routines, as well as our longer and more intense high intensity interval training workout videos. If you need low impact routines, we also have many options to choose from in that category.

Have you tried this fast cardio workout? Do you remember which 80's movie was filmed on this beach?