HIIT Workout for Endurance - Brutal 30 Minute Home Cardio & Toning


Calorie burn:

360 to 510





Equipment Needed:

Dumbbell, Medicine Ball

Workout type:

HIIT, Plyometric

Body focus:


Workout Details

This HIIT workout uses short bouts of high intensity intervals in order to help you burn fat and increase your endurance in as little time as possible.

The exercises are a blend of bodyweight cardio, challenging toning moves, and plyometrics. Because of this combination this routine would be great for performance enhancement for an athlete of any sport, or for someone who just wants to train like an athlete.

HIIT routines are known for being intense, and busy people are gravitating toward them because research keeps showing that these brief workouts are a great way to get maximum calorie burn and a metabolism boost that lasts up to 48 hours after you have finished exercising.

Our HIIT video is not for beginners – these exercises are high impact and strenuous and the routine is long, particularly considering how intense the moves are.

Before starting this routine, make sure that you do 5-10 minutes of warm up cardio in order to get your muscles ready for the demanding exercises ahead.

Workout Structure:
There are four different groups of three exercises. You will do each group twice through before moving onto the next. The timing is set at a 2:1 ratio of active exercise to rest; 20 seconds on, and ten seconds off.

The pace is very quick; basically the entirety of your quick “rest” intervals will be spent transitioning to the next exercise. If you ever need to slow down and take a longer break than is allowed in the video, just hit pause and give yourself a chance to catch your breath.

How often should I do high intensity interval training workouts?
The high impact nature of these routines makes them a type of training that you want to use relatively sparingly. Two to three times a week is ideal.

It is best to save this kind of training for days where your schedule is truly too packed to spend a full 60-90 minutes in the gym. This does not mean that you can’t workout or do cardio on other days, just choose a form that is less harsh on your body systems and joints. Sustained endurance cardio would be a better option on those days where you are looking for a break from HIIT routines; 30-60 minutes of a walk, light jog, elliptical or swimming session are all good examples of complimentary alternatives.

How many calories does this Fitness Blender workout burn?
In the 30 minutes of this routine, you are looking at burning around 360-510 calories. That is a whopping 12-17 calories per minute.

This figure only reflects the expenditure that occurs during the actual exercise session – it does not even take into consideration the elevated rate of burn that occurs after you disturb your metabolic balance with something like high intensity interval training. What that means is that while you are sitting around reading a book later, your body will still be expending energy at a higher rate than if you had not done this workout.

Remember, caloric expenditure is decided by a complex number of variables including your lean muscle mass, gender, fitness level, bodyweight, etc.

Make sure that you do a proper cool down and a thorough stretching when you are finished with this video. You will likely have sweat out a significant amount of water weight, so you will want to make sure that you replenish yourself so that you don’t get dehydrated.

You should also make healthy eating a priority, particularly after beating yourself up with a routine like this one. Think of it as feeding & nourishing your muscles so that they can heal themselves and be ready for your next workout.



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