Workout Details

  • Duration: 37 Minutes
  • Calorie Burn: 277-488
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
  • Video Player: View on YouTube
Body Focus Lower Body,  Total Body

Fat Burning HIIT Cardio Workout with No Equipment

With this workout, my goal was to design an efficient, thorough cardiovascular challenge in the form of HIIT, that especially targeted the large muscles of the lower body. I wanted to push endurance, burn fat, and focus on the butt and thighs - but I wanted all of this in 40 minutes or less, because life is busy and I don't usually have time for a longer workout than that. I know I'm not the only one with an (arguably overly) busy life, so I thought this might be helpful to you, too.

This HIIT workout video doesn't require any equipment at all, which means that you can do it anywhere (any time too!). If you are new to HIIT or have neighbors below, I've also included low impact modifications. Feel free to stick with this version if you are struggling, or you can even move back and forth between the two versions as your energy and endurance allows.

Not only is this workout great for toning butt and thighs, it's also great for building endurance and burning fat. High intensity interval training (HIIT) provides cardio training, but can also help build muscle, which is a great bonus. In addition to all of these perks, the exercises in this video also help build coordination, balance, and control over your own body. All this to say, don't feel discouraged if you start to feel your coordination being challenged; these are all things that dynamic, functional, varied workouts like this one can help improve. 

Related/Watch: I don't workout or eat like you think I do; An argument for moderation

I was really surprised by how red, sweaty, and winded I was all throughout this routine. If you stay tuned into the workout and focus on pushing yourself hard, you will likely also find yourself sweaty and happily spent by the time you reach that Workout Complete screen.

About this workout
After a gradual cardio warm up, we jump right into this bodyweight only cardio HIIT workout that doesn't require any equipment at all. I've also included your cool down and stretch at the end of the video, so the only thing that you have to worry about is showing up and pushing yourself. Advanced and low impact/intermediate options are provided throughout this video.

Warm Up Cardio - 25 seconds each
Jog in place
Overhead stretch + toe touch
Torso twist + knee
Front kicks
Warrior stretch
Up and over lateral steps
Side lunges
Reverse lunges
Butt Kickers
Split Jumps
Jumping Jacks

HIIT Cardio Workout - 20 seconds on, 10 seconds rest, 3x through for each exercise
3 Switchfoot jumps + side lunge
Jump squat + step back (or lunge)
Reverse lunge + high kick
High knee stutter
Split jump burpee
Jump squat

Water break

Lateral jump squat jack
Static squat + single leg kickout
Bicycle crunch
Push up + lift
Squat jump + outside taps
Double curtsy jumping lunge
2 Runners + tap down
Side lunge burpee
Jumping jacks

Freestyle cool down & stretch

Remember, you shouldn't do HIIT more than 3 times a week. Your body needs time to repair itself in between tough workouts. If you feel like you have more energy or want to work out more once this workout is finished, I would recommend adding in a quick butt and thigh strength workout, before you do the cool down.

What did you think of this workout? What would you rate it on our 1-5 difficulty scale? 

Thank you for working out with me!