The Cardio HIIT Workout is a versatile exercise routine that can be performed anywhere without the need for equipment, making it ideal for at-home or on-the-go workouts. Designed to get your heart pumping, this workout is sure to leave you sweaty and satisfied.
The workout consists of three blocks that are repeated four times. The first round is the longest, ensuring that the most challenging part of the workout is tackled first. Each subsequent round decreases in duration, providing motivation to stay committed and finish strong.
While it’s important to acknowledge that 90 seconds of certain exercises can be tough, taking breaks during this workout is not considered a failure. It’s crucial to listen to your body and rest as needed. If necessary, you can modify the workout by starting with 60 seconds for each exercise until you feel more comfortable tackling the full 90-second blocks.
Here is a breakdown of the exercises in each block:
Block One:
- 180-Degree Jump Squats: Begin in a deep squat position, with legs slightly wider than hip-width apart. Jump up, twisting your torso and spinning your body 180 degrees before landing softly in a squat position. Repeat, reversing the direction of your jump and returning to the starting position.
- High Knees: Engage your core and run quickly in place, bringing your knees up to waist height.
- Crazy Jacks: Engage your core and bring your left knee up to waist height while simultaneously lowering your left elbow to reach your left knee. Repeat the same motion on the right side of your body and continue rapidly alternating sides.
Block Two:
- Criss-Cross Pick Ups: Start with your feet shoulder-width apart and jump into a squat position, lightly touching the ground with your left hand. Jump up and criss-cross your legs, landing back in a squat position, this time touching the floor with your right hand. Repeat this movement.
- Butt Kickers: Stand with your legs shoulder-width apart and kick your right heel up towards your glutes. Quickly bring your right foot back down while kicking your left heel up towards your glutes. Continue alternating legs.
- Star Jumps: Begin with feet shoulder-width apart and arms close to your body. Squat halfway down, reaching towards your left toes with your right hand. Jump up, spreading your arms and legs away from your body in mid-air. Land softly in a halfway squat position and repeat the movement, reaching towards your right toes with your left hand.
Block Three:
- Plank Jacks: Start in a plank position, with shoulders over wrists, core braced, and feet together. Jump your feet out wide and then back again while keeping your upper body in place.
- Crossbody Punch: Begin in a halfway squat position, with shoulders relaxed and core engaged. Make fists with your hands and punch your left arm across your body towards the right. Quickly pull the arm back and punch with your right arm across your body towards the left.
Remember to always prioritize your body’s signals and rest when needed. This Cardio HIIT Workout is an effective way to elevate your heart rate, improve cardiovascular fitness, and boost your overall endurance. Give it a try and let us know how it goes!