Skip to Main Content

Our Strength Block is Coming Soon! Details Here

Fat Burning HIIT Cardio Workout

38 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Toning
    • Equipment No Equipment
    • Membership Free


    High intensity interval training (HIIT) is one of the best ways to get fit quick - not just looking fit, but feeling fit, as well. It's a great workout for burning fat, boosting endurance, toning up allover and building explosive speed and strength. If you're looking to get or stay lean, HIIT workouts should show up in your routine between 1-3 times a week, depending on your goals, training intensity and fitness level, or how quickly you recover in between sweat sessions.

    HIIT cardio is a fat burning powerhouse; the short intervals ask you to push yourself much harder than you would be able to if you were doing longer duration bouts of movement. Because it only lasts 20 seconds each time, you're basically seeking out discomfort in the form of a pace that is not sustainable for much more than that short interval. 

    Related: We just lanched a brand new workout program that uses a smart combination of HIIT & Strength, check out 4 Week FB Burn!

    This unsustainable, intense burst of energy output revs up the metabolism because the body does not instantly return to the normal rate of expenditure. Instead, it slowly normalizes itself over the next hours and sometime even days (depending on the intensity of the workout). While it's returning to normal, you get the benefit of burning calories at a higher rate than normal - even while you're just sitting around. It's a great example of working smarter, instead of harder, though no one is about to argue that HIIT is not difficult.

    My lower body was so thoroughly sore after this workout! Definitely sore in the glutes, inner and outer thighs, quads and hamstrings. It really pushed me and though I struggled my through the workout, I still felt really great by the time it was all over. 

    Related: What you can do NOW to prevent knee problems in the future

    I've tried to make this no equipment workout as accessible as possible by using only bodyweight exercises, meaning that you can take this routine with you anywhere. This is not a beginner workout, but I've also included both low impact and advanced versions of each exercise all the way through, just in case you need a break from the more intense intervals or if you have neighbors living below you. Feel free to move back and forth between the different modifications shown as you need to; whatever you do, just make sure that you're pushing yourself.

    Workout Structure
    After a cardio warm up, we jump right into the HIIT workout, which uses intervals of 20 seconds on, 10 seconds active rest, three times through for each set. The exercises target the glutes, thighs, and core, and there is a heavy emphasis on both cardiovascular and muscular endurance. Cool down and stretch is included. 

    Turn on some music that you love and get ready to work hard!

    Warm Up Cardio: 25 seconds per interval
    Jog in Place
    Swing + Step
    3 Torso Twists + Knee
    Standing Pike
    Warrior Jacks
    Toe Touch Circles
    Butt Kickers
    Long Lunges
    Other Side
    Slow Burpee
    Up & Over Hops
    Up & Out Jacks
    Plyo Side Lunges

    Printable HIIT Workout: 20 Seconds on, 10 seconds rest, x 3 per exercise
    Jump Squat Front Kick
    Push Ups
    Jumping Lunge
    Skip Jump
    X Burpee (just 2 rounds since I set my timer wrong; lucky you :) )

    Water Break

    Squat Jacks
    Heel Click Drop + Step
    High Knees
    Burpee + Side Kick
    Tall Plank Leg Lifts
    Squat Drop + Ankle Tap (alternating sides)
    Broad Jump Forwad + 3 Squatted Steps Back 
    2 Runner Drops
    Lateral Jump Squat Jack

    Cool Down and Stretch

    I really loved this workout; it kicked my butt. The "squat drop ankle tap" move really snuck up on me, as did the broad jumps (they always do). I think I will do this again with you guys once we've released it. 

    I would love to know what you thought; were you sore afterwards? Thanks for working out with me!