Workout Details

  • Duration: 33 Minutes
  • Calorie Burn: 365-530
  • Difficulty: 5/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Plyometric
  • Video Player: View on YouTube
Body Focus Lower Body,  Total Body

HIIT the Ground Running — 33 Min High Intensity Interval Training for Endurance & Total Body Toning

If you are looking for an intense cardiovascular challenge that will push your limits without boring you to death, you've landed on the right workout. This routine is no-equipment cardio that shocks your metabolism into overdrive and gives your body a good overall muscle burn.

This HIIT workout video is fun because each of the three rounds offers a whole new kind of challenge — each has completely different exercises and interval structures. The novelty goes a long way in helping you power through this brutal routine.

Important Note: This is an advanced cardio challenge; if you don't have a relatively strong baseline of cardiovascular endurance, work on mastering some of our beginner or intermediate cardio workout videos before you jump straight into this one. It's tough!

Workout Structure
Quick Cardio Warm Up
30 Minute HIIT Workout
33 Minutes Total
365-530 Calories Burned Total
No Equipment
Cool Down Not Included (so please have a nice cool down chosen for when you're finished)

HIIT Round One: Descending Ladder — Varying Active Intervals Per Exercise (15 seconds of rest in-between each)
— Using just two bodyweight exercises, we start off with 50 second intervals, and work our way down to 10 seconds. Do an entire descending ladder with each exercise.

50 Burpees & Walk Downs

HIIT Round Two: Pyramid Structure — Per Exercise (15 seconds of rest in-between each)
— Start off with short intervals; increasing by 10 seconds with each bout of activity, that reach a maximum length of 40 seconds before decreasing again. Just as you get to the point where you think that you can't go any longer, the active intervals begin to get easier again.

10 Mountain Climbers & High Knees

HIIT Round Three: Tabata — 20 On and 10 Off (2x for each exercise)
— Basic Tabata structure; do two rounds of each exercise before moving to the next. This one moves quickly.

1 Seal Push Ups
2 Jumping Lunges
3 Crossover Push Ups
4 Side Plank Toe Touches (L)
5 Side Plank Toe Touches (R)
6 Supine Plank Alternating Jackknifes (from crab walk position)
7 Lateral Jumps
8 Toe Touch Squats
9 Agility Dots
10 Jumping Jacks

Remember to go at your own pace. It's always okay to take breaks, or to do the reps slower than Daniel does in the video. Just keep in mind that if you find yourself really struggling to do an exercise with proper form, or taking significantly longer breaks than we do in the video, you might be better off starting with one of our easier workouts. On the flip side, if you don't find this workout challenging, you might not be pushing yourself as hard as you could be; bump up the intensity if that's the case. You can also make your active rests more "active" by jogging in place or even doing jumping jacks, if that's what it takes to make you feel challenged.

This routine doesn't have a cooldown included, but make sure that you add something like an independent cooldown or stretch after this grueling workout — it's a good idea to open a Fitness Blender stretching or cool down video in another tab of your browser before you start this video, so that you are less likely to skip that important part of your workout.