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Quick and Intense Bodyweight HIIT Cardio Workout - Blenders HIIT Harder!

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


    We realize here at Fitness Blender that life has a tendency of getting in the way of your workout. Some people have the ability to set aside 45 minutes to an hour, 5-6 days per week for exercise and never miss a minute, however that is definitely not us and we know that most of you are in the same boat we are.

    The key to staying consistent with your workout is not expecting that you will always have time to get a workout in and being able to be flexible in what you consider a workout. For example though you may want to get a full 45 minute routine done you may not have the time, so instead of skipping your exercise for that day look for what time you can put towards it. Even a few minutes is by far better than not getting your exercise in at all.

    We built this 5 minute workout with the above scenario in mind; after all, if you can't find an extra 5 minutes in your day then you have bigger issues to deal with. This is a very quick workout but it is also very intense; intense enough for it to be a standalone workout. However if you have extra time in your day you can easily add more workouts onto this one and not overwork yourself. This type of workout is especially effective when done multiple times throughout your day. If you have the time try doing this workout just before each one of your meals to boost your metabolism and cause fewer calories from your meals from turning into fat.

    As we have mentioned this workout is intense. it can burn from 12-17 calories per minute when you are pushing yourself to your limits. That makes this quick 5 minute routine burn an impressive 60 to 100 total calories. Do this routine twice through and double that total in just 10 minutes time. Not bad if you ask me.

    This routine is done in a Tabata style, which is 20 seconds of work followed by 10 seconds of rest. In this video we do two rounds of 20 on and 10 off per exercise before moving onto the next exercise. There is no additional rest between exercises; you only get the normal 10 second to move from one exercise to the next.

    HIIT Routine:

    Lizard Hops

    Push Up Burpees with a Thigh Slap Jump

    3 Way Mt. Climbers

    Star Jumps

    Squat Jacks


    Make sure to cool down & stretch.