HIIT Cardio Workout

Everyone loves to hate HIIT cardio, but you don’t have to! HIIT is a super rewarding workout. 20-30 minutes of interval training will leave you burning calories throughout the day. What’s better than that?!

I do HIIT cardio workouts about once or twice a week. They’re a great workout for when space/equipment is limited or you just don’t feel like bustin out a treadmill workout. We have all been there I feel for you. Sometimes there is nothing worse than running on a treadmill, especially when they’re facing a wall and only have 3 TV channels. Anyways HIIT is great for when you want to get cardio in but also have a fun and different workout that you don’t get bored of after a minute. You might feel like you’re gonna keel over and die within the first 5 minutes, but you’ll be happy you did it afterward!

For this HIIT workout, I separated it into 3 circuits/groups. Repeat each circuit 2 to 3 times with a 1 to 2-minute rest in between each circuit and a 30-second rest between each exercise.

In Video Order:

**Not In Video** Warm Up: stair stepper or treadmill jog/fast walk for 10 minutes.

Circuit 1:

  • “Frog Leaps”: 15 seconds or 10 frog leaps. These are like a modified burpee. Instead of jumping up you bring your legs to your hands and pulse in a squat position before jumping back into a plank.

Rest 30 Seconds 

  • Burpees: 15 seconds or 10 burpees. Unlike the frog leaps, you jump at the top of each movement. Burpees are the bain of my existence, we’re in a love hate relationship. Make sure to breathe and get your form perfect. It’s important to concentrate on perfecting your form so you get the most out of your exercise and don’t hurt yourself.

Rest 1 to 2 minutes

Repeat 2 to 3 times 

Circuit 2:

  • Front Lunge -> Back Lunge -> Side Lunge-> One Leg Push Up Combo: 8 to 10 reps  in total (4 to 5 reps on each leg/side). I don’t time these because it’s important to do an even amount on each leg and when timing an exercise like this you tend to rush through it and not keep your form. You can use a bench, stacked stair stepper, or whatever you have around you that is the proper height. To make it easier increase the height of the bench or whatever you are doing your push up on. To make it more difficult decrease the height.

Rest 30 Seconds

  • Jump Split Squats: 10 on each side/leg. To make it more difficult add weight and to make it easier don’t jump! This is your workout, and it’s completely adjustable to your skill set! Try and push yourself as much as you can!

No Rest

  • Tricep Bench Dips: 10 to 15 or 30 seconds. Keep your legs stretched out. To make it easier bend your legs a little bit, so it relieves some of the weight.

Rest 1 to 2 minutes

Repeat 2 to 3 times

Circuit 3:

  • Skater Jumps: 20 reps or 30 seconds. Keep your shoulders and head up and treat this like a jumping curtsey lunge.

Rest 30 Seconds

  • Step Ups with Kick Back and Shoulder Press Combination: 5 to 10 on each side. Lightweight exercise. I suggest 5 to 8-pound dumbells, but use whatever weight you are comfortable with! Variation: feel free to take out one of the combos if you are having trouble keeping balance or coordination. Never sacrifice good form if the movement is too difficult or weight is too heavy!

Rest 1 to 2 minutes

Repeat 2 to 3 times

Stretching/Cool Down: Stretch for 5 to 10 minutes and then you’re done!

You did it, you made it, you lived to tell the story! What doesn’t kill you only makes you stronger ;). Enjoy and comment below to let me know if you did this workout! Follow for maximum effect! #DailyDose

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