Workout Details

  • Duration: 25 Minutes
  • Calorie Burn: 188-375
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

Ultimate HIIT Workout for People Who Get Bored Easily - Fat Burning HIIT Cardio Workout

This HIIT workout is a beast! It's challenging, but it's fun, and even when the intervals are really tough, it's comforting knowing that you only have to do each exercise just once. So, yes; there are Burpees, but you only have to do them for 20 seconds.

The "for people who get bored easily" format means that there is not a single repeat exercise in this high intensity interval training workout - it's the ultimate workout for people with short attention spans! As it turns out, this format makes for a pretty interesting twist on high intensity interval training - I was thinking that it would be easier but (especially in the first half of the routine) I was as red/purple as a beet and this toasted me pretty quickly. I would love to hear about what you guys think about this workout, so if you try it, be sure to let me know how it went for you in the comments below.

Fat Burning HIIT Workout Structure
We're going to be doing 20 seconds of HIIT exercises - just one round of each, with a ten second break in between each. The active intervals are short so be ready to push yourself hard during those 20 seconds in order to get the most from this HIIT workout. During the 10 second breaks, make sure to keep your feet moving with at least a boxer shuffle. 

20 Seconds on, 10 seconds rest - for every single interval! 
2 exercises/minute - 40 Exercises

5 Minute Warm Up - 30 Seconds Each (if you've been sitting for extended periods, a longer warm up will help loosen up muscles even better)
Jog in Place
High Knee March
Butt Kicker Rows
Front Kicks
Overhead & Toe Touch
Curtsy Lunge
Jumping Jacks

Printable HIIT Workout - 20 Seconds On, 10 Seconds Rest

High Knees
Mt Climbers
Ski to Sumo
Lateral Jumps
Split Jumps
Side Step Jumps (jump squat with side step)
Spider Pushups
Single Leg Jackknife
Broad Jumps
Jumping Lunges
Round of Applause
Fast Feet
Up & Out Jacks
Star Jumps
2 Knees + Switchfoot

Water Break

Get Ups
Plank Jacks
Power Skips
Side Lunge Center Jumps
Squat Hold Burpee
Push Ups
Russian Twist
Oz Squats
Power Curtsy
3 Squat Jacks + Jump
2 High Kick (1 side) + Jump Up Hard
Rocket Squats
Plank Up + Toe Tap
Butt Kicker Drops
3 Pulse Jumping Lunges
Tricep Dip Kicks
Up Down Plank
Front Kick + Squat 
Stutter Jacks
Split Jump Squat
Fly Jacks
Plyo Toe Tap Side Lunge 
Jump Squats

Suggested cool down & stretch

Like this workout format for people who get bored easily? We do too! Check out our other workouts like this one: 

This workout was a request from many of you. We do our best to deliver, so if there's something you would like to see us tackle in the future - topic or training style - speak up in the comment section below!