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HIIT Cardio Blast

High-intensity interval training to boost cardiovascular fitness and burn maximum calories in minimal time.

Duration
30 min
Difficulty
Advanced
Exercises
6
Calories
400-500
HIIT Cardio Blast

Exercise List

Burpees

1 of 4

Drop to squat, jump back to plank, do push-up, jump feet forward, jump up with arms overhead.

Sets
4
Reps
30s work / 30s rest
Rest
30s
Full BodyCardio

Mountain Climbers

2 of 4

Start in plank position, alternate bringing knees to chest rapidly.

Sets
4
Reps
45s work / 15s rest
Rest
15s
CoreShouldersCardio

Jump Squats

3 of 4

Explosive squat jumps to build power and cardiovascular endurance.

Sets
3
Reps
20s work / 40s rest
Rest
40s
LegsGlutesCardio

Push-up to T

4 of 4

Push-up followed by rotating into side plank position.

Sets
3
Reps
30s work / 30s rest
Rest
30s
ChestCoreShoulders

Equipment Needed

  • Bodyweight
  • Timer

Target Muscles

Full BodyCardiovascular System

Pro Tips

  • • Warm up for 5-10 minutes before starting
  • • Focus on proper form over speed
  • • Stay hydrated throughout the workout
  • • Cool down and stretch after completion