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Most Challenging Program Yet? FB Fit Round 4 is Here!

High Intensity Cardio Workout - Quick and Brutal Bodyweight Training

6 Min • Lower Body, Lower Body
  • View on YouTube
    • Training Type Cardiovascular, Toning
    • Equipment No Equipment
    • Membership Free


    When it comes to exercise, a little bit of something is always better than nothing. This is especially true when it comes to short but intense workouts that push you to your limits. In fact, a lot of times those quick but brutal routines are actually significantly better than some longer duration workouts might be.

    For instance, you could spend double or triple (maybe even quadruple) the amount of time on a piece of gym cardio equipment and potentially not see the calorie burn, metabolic boost, or vast array of ranges of motion that you will find in this very quick but effective workout. In this instance, a little something is actually better than what you might find in a longer duration workout; more is not always better. That's what makes it so important to tune into your workouts and train smarter and more efficiently. 

    Because you don't need any equipment at all for this routine, you can do this literally anywhere. Because it's so short, it can accommodate even the busiest of schedules. Just make sure to get in a quick warm up and cool down before and after you start, and you're set up for a free and effective exercise session, no matter where you are.

    In this routine we'll be doing 4 different HIIT exercises for 20 seconds apiece, back to back. Once you've gone through all four of the exercises, you'll get a quick rest before you repeat the sequence. Make sure and push yourself, while still listening to your body; stop and take quick breaks if you need to.

    Workout Structure 
    4 Exercises, 1 Group
    3 Rounds
    20 Seconds Active, No Rest


    Not Included

    Printable Workout:
    Side Lunge Pops (alt)
    Star Jump
    Jumping Jacks

    Rest & Repeat

    How should I use this routine?
    This makes for a great addition onto a longer strength training workout for a quick bout of cardio, and you can also use it as a quick pick me up on a lunch break. If you're looking for an energy boost in the afternoon, this will work better than a cup of coffee, and you'll be doing something beneficial to your health and fitness, as well.