Quick HIIT Cardio

FITNESS

Quick HIIT Cardio

Beginner: 2x thru  |  Intermediate: 3x thru  |  Advanced: 4x thru

Warm Up:  0.5- 1 mile warm up (walk or run)

If you are are unsure what any of these exercises are, check out our Fitness Library for video tutorials of each exercise.

Beginner

  • Jumping Jacks (45 on/ 15 sec rest)  
  • Squat Jumps (45 sec on/ 15 sec rest)
  • Plank Runners (45 sec on/ 15 sec rest)
  • Plank (45 sec on/ 15 sec rest)
  • Plank Taps (45 sec on/ 15 sec rest)
  • Toe Touches (45 sec on/ 15 sec rest)
  • Burpees (45 sec on/ 15 sec rest)
  • High Knees (45 sec on/ 15 sec rest)
  • Jumping Lunges (45 sec on/ 15 sec rest)
  • Arm Circles (45 sec on/ 15 sec rest)
Total Time: 10 minutes

Intermediate

  • Jumping Jacks (45 on/ 15 sec rest)  x2
  • Squat Jumps (45 sec on/ 15 sec rest) x2
  • Plank Runners (45 sec on/ 15 sec rest) x2
  • Plank (45 sec on/ 15 sec rest) x2
  • Plank Taps (45 sec on/ 15 sec rest) x2
  • Toe Touches (45 sec on/ 15 sec rest) x2
  • Burpees (45 sec on/ 15 sec rest) x2
  • High Knees (45 sec on/ 15 sec rest) x2
  • Jumping Lunges (45 sec on/ 15 sec rest) x2
  • Arm Circles (45 sec on/ 15 sec rest) x2

Total Time: 20 minutes

*note complete exercise 2 times through before moving to next exercise. ex(: jumping jacks 45sec on/ 15 sec rest/ 45 seconds/ 15 sec rest then move to Squat Jumps

Advanced

  • Jumping Jacks (45 on/ 15 sec rest)  x3
  • Squat Jumps (45 sec on/ 15 sec rest) x3
  • Plank Runners (45 sec on/ 15 sec rest) x3
  • Plank (45 sec on/ 15 sec rest) x3
  • Plank Taps (45 sec on/ 15 sec rest) x3
  • Toe Touches (45 sec on/ 15 sec rest) x3
  • Burpees (45 sec on/ 15 sec rest) x3
  • High Knees (45 sec on/ 15 sec rest) x3
  • Jumping Lunges (45 sec on/ 15 sec rest) x3
  • Arm Circles (45 sec on/ 15 sec rest) x3

Total Time: 30 minutes

*note complete exercise 3 times through before moving to next exercise. ex(: jumping jacks 45sec on/ 15 sec rest/ 45 seconds/ 15 sec rest/45 sec on/ 15 sec rest then move to Squat Jumps

Cool Down:  0.5-1 mile warm up (walk or run)

Be sure to stretch and hydrate post workout.