Workout Details

  • Duration: 17 Minutes
  • Calorie Burn: 87-212
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

Fat Burning HIIT Workout with Warm Up Cardio


Don’t let the length fool you; this little HIIT workout packs a punch. 

I've provided a quick bout of warm up cardio - if you are starting into this workout after an extended period of sitting, you may want to do a few extra minutes of warm up before you jump in. Especially with a tough HIIT or strength routine, the warm up cardio goes a long ways when it comes to being able to push yourself hard during the actual routine, plus it lessens the likelihood of injury. 

HIIT (high intensity interval training) is excellent for burning body fat, and it's also one of the fastest ways to boost your cardiovascular endurance. I know cardio machines (the treadmill, the elliptical, etc) might be the first thing that comes to mind when a person thinks of burning fat or "cardio training", but the truth is that bodyweight workouts like this one are far superior to any machine you'll find at the gym when it comes to building a fit, functional, healthy body. 

The movements in this bodyweight cardio workout are diverse and require balance, core strength and stability, a wide variety of ranges of motion, and they engage muscles all throughout the body. The compound movements also help build coordination and control over your own body (don't feel bad if you feel like you have two left feet initially; that's part of the point!).

Not entirely related but I thought I would share; today when I went to save this article, I titled it “Kelli's 15 Minute HIIT, January 17 2016” and I realized two things. First, that it was 2016 (when did that happen?!). Second, I realized how necessary it had become for us to put the year in our titles of our Fitness Blender documents, because there are so many videos (over 500 and counting) and that we have been around for over 6 years now! And we are just about to hit 3 million Subscribers on YouTube (help us reach that number by subscribing here)! I did a little happy dance and then finished the write up for today's workout. If you're reading this, I would love to know, how did you find Fitness Blender and how long have you been working out with us? It's been a fun ride and I am grateful to our audience for giving us the opportunity to work on something that we feel passionate about.

Enough with the rambling, you came here to earn your Workout Complete, right? Here's your printable HIIT workout:

Workout Structure
5 Minute Cardio Warm Up
10 Minute HIIT Workout
High & low ipact modifications provided
No Equipment

Warm Up - 25 Seconds each
1Jog in Place
2 Toe Touch Circles
3 Reach + Chest Opener
4 High Knee Twists
5 Butt Kicker Toe Touch
6 Walkdowns
7 Squats
8 Side Leg Raises
9 Leg Swings
10 Side Lunge Pops
11 Split Jumps
12 Jumping Jacks

Printable HIIT Workout - 20 Seconds On, 10 Seconds Rest x 4 Each
Star Jump Touchdowns
Side Lunge Center Jumps
Round of Applause
Butt Kicker Drops
Squat Jump Kickouts

There is no cool down in this video, so make sure that you choose a cool down and stretch before calling your workout finished.