Skip to Main Content

New Referral Rewards Program! Give 10%, Get 10%! + New 5 Day Challenge: Pilates with Amanda

No Equipment HIIT Cardio Home Workout - Quick and Intense HIIT

14 Min • Lower Body, Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT
    • Equipment No Equipment
    • Membership Free


    Every once in a while we put out workout videos with no warm up or cooldown. We do this because we realize that sometimes you like to mix two or more of our workouts to get a longer workout or to target specific muscle groups with your favorite Fitness Blender routines. Others may just want to do your own freestyle warm ups or cooldowns so don’t need them included. This video is designed with all of this in mind.  

    This intense HIIT routine is only 12 minutes long but will leave you winded and shaky, and is ideal for a quick standalone workout or as an additional challenge in conjunction with another Fitness Blender workout video. If you are going to use it for a quick standalone routine then just make sure to do a warm up and cooldown on your own or one of our warm up or cooldown videos. If you want to add it on to another Fitness Blender workout or one of your own, then keep a few things in mind; one, high intensity interval training is best done first in your routine (after a warm up of course) because of the dynamic nature of the exercises they pose more of a threat for injury when done after you are already tired from something else. Two, don’t build a routine that is too long. Anything over an hour can be excessive if you are not properly refueling your carbohydrate stores (at a minimum). Three, HIIT should only be done 2-3 times a week. Because of its intense nature, high impact on joints etc., you need to give your body time to rest in between HIIT sessions.

    With that said, this HIIT routine will not disappoint. It may be quick but it is not easy and will challenge even the most veteran exerciser. In this workout video we have split the 12 minute routine into two sections each with 6 unique exercises. Each group is done twice through using a tabata style interval of 20 seconds on and 10 seconds rest/prep. Instead of our normal AB/AB set up, in this routine we will go through each exercise once before starting back over for a second round through. The second group is done exactly the same way but with 6 different exercises from the first group. Get ready to have fun, be out of breath, and worn out by the time this 12 minutes is up. And as always with HIIT you will reap the benefits of a strong metabolic disturbance that will have you burning calories at an elevated rate for the next 24-48 hours even without any additional exercise. You have to love HIIT and strength training for that metabolic boost!

    As always we would love to hear your feedback in the comments section as well as any ideas/requests you have for new routines.

    Workout Structure:
    - 2 Groups of 6 Exercises
    - Tabata Style of 20 Sec On and 10 Sec Rest
    - Done Consecutively Twice Through

    Group 1 (20 On, 10 Off)
    - Jumping Lunge
    - Walk Downs
    - Squat Jacks
    - Push Up Knee Up
    - Lateral Jumps
    - Burpee

    Group 2 (20 On, 10 Off)
    - Pop Squat
    - Lizard Hops
    - Runners L
    - Jump Turns
    - Runners R
    - Star Jump