Workout Details

  • Duration: 15 Minutes
  • Calorie Burn: 106-162
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Low Impact, Toning
  • Video Player: View on YouTube
Body Focus Lower Body,  Lower Body

Fat Burning HIIT Workout - Bodyweight HIIT Cardio Workout (with low impact modifications)

After a short bout of warm up cardio, we move into a fast and efficient HIIT workout that works you just enough to get you nice and sweaty, without burning you out - meaning that if you have the time and energy to spare, you can combine this with strength training or a long stretching session.

You won't need any equipment for this and all of these exercises can be done in a relatively small space. I’ve also provided low impact modifications all throughout, so if you’re living in an apartment and don’t want to bother your neighbors, we’ve got you covered there too (this feature also makes this workout a potential good fit for intermediate exercisers who are just getting started with the structure and concept of high intensity interval training). 

All of the exercises in this routine are great not only for burning fat and improving cardiovascular endurance, but also for reshaping the butt and thighs. 

Workout Structure

  • 5 Minute Cardio Warm Up
  • 10 Minute HIIT Workout
  • High & low impact modifications provided
  • No Equipment

Warm Up - 25 Seconds each
Jog in Place
Slow Butt Kicker Arm Swings
Lateral Steps + Overhead Pulls
High Knee Press
Leg Raise Jacks
Fast Butt Kicker
Lateral Jumps
Jumping Jacks
Stuttering High Knee
Slow Squat + Jump

Printable HIIT Workout - 20 Seconds On, 10 Seconds Rest x 4 Each
Toe Touch Squat Pop
Power Skips
Burpee Split Jumps
Knee Up Jumps
Power Curtsy

Is this workout enough on its own?
Even as a quick standalone workout, this routine offers all of the benefits of HIIT, and it can be a great workout on its own - just make sure to add a cool down and stretch. On the other hand, if you've got more than 20 minutes to workout, this kind of quick session goes really well with another kind of cross-training since it provides that cardiovascular challenge in minimal time and a quick but stout calorie burn, without completely wearing you out.

What else can I pair this with?
I highly recommend pairing this workout video with strength training. Here are a few suggestions:
Total Body Strength Training with Dumbbells - Challenging Dynamic Superset Workout
Advanced Abs and Core for Strength - Abdominal Strength Training
Tank Top Arms Workout - Best Upper Body Workout for Toned Arms, Shoulders & Upper Back
10 Minute Workout for Butt and Thighs
Upper Body Alternating Dumbbell Workout - Challenge Upper Body Strength and Coordination

Recommended cool downs:
Total Body Cooldown - Compound Movements for a Total Body Stretch
Relaxing Pilates Yoga Blend - Calming Yoga and Pilates Workout for Strength and Flexibility