Workout Details

  • Duration: 23 Minutes
  • Calorie Burn: 92-203
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Toning
Body Focus Total Body

High Low Cardio Intervals - Fun At Home Total Body Workout


This routine uses a unique combination of both fast and slow cardio intervals to challenge your cardiovascular and muscular endurance as you go through a series of bodyweight cardio moves that mimic one another but vary in intensity. Mixing it up like this is a great way to keep your body guessing, but also to keep your mind from growing completely bored and wandering away from your exercise session.

You won't need any equipment at all, and you can do this pretty much anywhere. If you have a need for a low impact workout, you can always stick to the lower intensity exercise interval, even through the length of the more difficult round. On the other hand, if you want to make this harder, you're more than welcome to do the faster, higher impact move all the way though the Tabata intervals. The structure of this routine makes it very easy to manipulate different variables so that it works just right for your own fitness level.

Basic Info
6 Groups of 2 exercises
Tabata Style; 20 On & 10 Off
ABAB Format

Equipment: None needed

Warm Up / Cooldown:
Both Included

Printable Workout:

Up & Outs (slow)
Up & Outs (fast)

Sumo Squat
Squat Jump

High Knee March
High Knees

Curtsy Lunge
Jumping Lunge

Slow Burpee

Calf Raise
Wall Jump

Cool down and stretch

What kind of training is this? How often can I do it?
We've used a Tabata structure to weave in lower impact/recovery movements with more traditional exercises that are commonly found in high intensity interval training routines. It falls under cardio, but unlike steady state, some of the bouts are intense enough that you can actually create a metabolic disturbance that boosts the rate at which you burn calories for hours after your session is finished - even while you're resting. You shouldn't do HIIT anymore than 3 times a week, or every other day at the absolute maximum; your body needs time to heal itself in between intense training. This one is a little different because it's not quite steady state or low impact cardio, but it's also not HIIT; most people would be safe to do this 3-5 times a week. A good way to judge is whether or not you have any soreness at all; more is not always better and over training is real and something that you need to consider when trying to build a safe, effective program.