Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down
Edited by EARose2011, Eng, Lynn
3 Parts:
I would like to thank Fitness Blender for this awesome video on How to do a HIIT Cardio Workout. I organized it into a wiki for anyone with a hearing impairment, or for those who just prefer to read the steps. Hope you enjoy
Steps
- 1It's Kelly from FitnessBlender.com. Today I have a Bodyweight HIIT Cardio workout for you. We're going to be doing five minutes of warm up cardio, followed by the HIIT workout, and then a quick cool down and stretch. You're not going to need any equipment for this, so let's go ahead and get started.Hey, guys!
- 2So we're going to go ahead and start of with a boxer shuffle.For our warm-up cardio, we're going to be doing 30 second intervals of a bunch of different light exercises.
- 3Get your feet moving and it will gradually get our heart rate and our body temperature up. Just stay nice and loose in the shoulders.It's just kind of nice and light.
- 4Light on your feet.
- 5Get some upper body movements in there as well.In about five seconds, we're going to switch it to up and over lateral steps.
- 6Over and down.Alright, so come over and touch down on that toe.
- 7Or any HIIT at all, more likely, more honestly, for the last month or so, so this can be interesting today. It will be good for me to get back in the swing of things. You're going to hear me huffing and puffing along with you.So, I admittedly haven't done much HIIT lately.
- 8Alright, in five seconds, we're going to switch to a walkdown plank.
- 9So come,hands down on the ground, walk yourself out to plank.
- 10Then come right back up.
- 11Keep you core held in, squeeze your glutes on the way up. Next up, we're doing torso circles.Ten seconds left in this.
- 12So, stand with feet shoulder width apart, and just sweep down as if you were doing a toe touch, and then just coming up back and forth and switching directions, and doing different directions, and circling each time.
- 13Alright, five seconds, and we're going to start jogging in place.
- 14Come back up, and pick it up just a little bit more, with a little bit higher intensity as we go.
- 15Ten seconds, and then we're going to switch to basic squat.
- 16Alright, feet shoulder width apart, and drop your butt.Three, two, one...
- 17Back flat.Keeping your weight and your heels, pushing up through your heels, squeezing your glutes on the way up.
- 18Switching to alternating lunges next.You can start off nice and shallow, then you can increase the depth of your squat as you go.
- 19Okay, so, step forward, drop down between your feet, step back.
- 20Switch back and forth, with which foot is leading.
- 21So, all these exercises are mimicking what we're going to be doing during our HIIT workout, so that's a good warm-up, is when you're doing exercises similar to what you're going to be doing during your actual routine.
- 22Stand up nice and tall, and then alternating, just kicking up as high as you can control.Alright, switching to high kicks next.
- 23Forcing yourself to balance forces your core to work extra hard.You can hold on to balance, hold on to something for balance if you need to, but try to just control your own body.
- 24Alright, we're going to switch to butt kickers here in just a second.
- 25So, getting those feet up higher that you were during that basic jog.Alright, here we go.
- 26Five seconds and we're switching to jumping jacks.Pick up the pace as that interval ticks by.
- 27Last one, here we go.
- 28Keep those arms straight and pick up the pace later.Focus the range of motion more than speed, so you want your arms all the way up.
- 29Three, two, one...Ten seconds.
- 30Otherwise, we'll start right into that HIIT.Alright, so, grab a quick drink of water if you need to.
- 31We're going to be doing five exercise groups, 20 seconds on, 10 seconds rest, four times through for each exercise group, for a total of roughly 2 minutes per exercise.Now that we're warmed up, we're going directly into the HIIT portion of this routine.
- 32So stand on one side of your living room, and jump as far as you can.First off, we've got broad jumps plus 2 jumping jacks.
- 33Okay?Do 2 jumping jacks, and then go back.
- 34Turn and go back.
- 35If you're really limited on space, you can always do this with a jump squat squats, straight up in the air instead of a broad jump.
- 36I want your feet moving the entire time, through this whole routine, okay?Alright, 10 seconds rest, keep moving, even during the rest periods.
- 37here we go.Two, one...
- 38Jump as hard as you can.
- 39Alright, keep moving.
- 40This is easy. Do what you have to do to challenge yourself.You can always do high knees.
- 41We're already halfway through this first exercise interval.Here we go.
- 42Okay, one more 20-second interval left, okay?
- 43here we go. Five seconds... Alright, keep moving. You're going to get a preview of the next exercise. We'll start off in just a minute.Two, one...
- 44So for this one, stand with feet shoulder width apart.Moving right into pop squats.
- 45Come down to touch the ground, and pop up.
- 46Make sure you're going as low as you can control. If your back starts to round, you need to make sure you're doing a more shallow squat. Just 3 seconds left.Pop those feet together, and stand up.
- 47One down, three to go. Two, one...Okay, keep moving.
- 48Go down, pop up.
- 49Stay light on your feet, move as quick as you can, while maintaining control over your body.
- 50Mine are already starting to burn. Slowing down. Three seconds.You should feel this in your glutes and your thighs.
- 51Halfway done already. No problem, right? Two, one...Okay, there we go.
- 52Down, pop up.Here we go.
- 53It helps to look at the wall ahead of you to make sure you're not looking down and rounding your back.
- 54Okay, one more.Three, two, one...
- 55Suck it up. Ouch! Halfway, 10 seconds, keep pushing.Just one more to go.
- 56keep moving! Don't sit down. Grab water if you need to. Three more sets to go.Three, two, one...
- 57You guys ready? Drop down, do a burpee, come back up, and kick as high as you can on each leg. Simple as that. Try to switch which leg you're kicking first with each time.Burpees with two front kicks.
- 58Five seconds left.
- 59You can hear the water sloshing around in my stomach. The downside of drinking too much water while you're working out.Okay, now keep moving.
- 60Kick, kick.Here we go, set it up.
- 61Five... three, two, one...Just 10 seconds left.
- 62Midpoint. Three, two, one...Alright, halfway done with this entire HIIT routine, okay?
- 63Drop it down, and back up.
- 64Three, two, one...Five seconds left.
- 65Three, two, one... here we go.Alright, one more round of these.
- 66Three, two, one...Halfway...
- 67Alright, keep moving, and watch out for the next preview.
- 68So, high cardio here. One, two, third one, go down into a reverse lunge.Next up, we've got 3 switchfoot jumps plus a reverse lunge.
- 69You land on the opposite foot, so you're alternating which one you're doing the reverse lunge on each time, okay?One, two, three.
- 70Five seconds...
- 71Five seconds, catch your breath, slow it down. Here we go...There we go, one down, three to go.
- 72One, two... Ten seconds.One, two, down.
- 73Three, two, one...
- 74Catch your breath the best you can. We're halfway done with these.Alright, jog it out.
- 75And start...
- 76find that happy place. Three, two, one...Halfway...
- 77Five seconds...My legs are killing me!
- 78Last one, let's push.Here we go.
- 79As hard as we can.
- 80Three seconds...Try not to stop, but if you need to, just start right back in as soon as you can.
- 81Okay, catch your breath, one more interval to go.
- 82We're going to be doing a slide shuffle, with a jump squat on each end. This is our last interval though, so give it everything you have.Our last interval is going to be particularly rough on the butt and thighs.
- 83Here we go.Ready?
- 84Stay low, step, slide back and forth, okay? So your legs are working the entire time.To the side, jump up.
- 85Two, one...
- 86Keep it low, shuffle, jump. Five seconds...Alright, you can also add weights to this, make it even harder.
- 87Halfway through. Two more rounds and we go to a cool-down stretch.Alright, keep your feet moving.
- 88Get low, step, and up.Here we go.
- 89You want to really work those glutes. You burn more calories that way too. Three seconds.Jump up as forcefully as you can.
- 90Right here...Alright, last 20 seconds of work that I'm going to ask for you, okay?
- 91Ten seconds left.Get low.
- 92Alright, you've earned your cool down. Let's go ahead and get started with that.And, that's it.
- 93We're bringing the heart rate down nice and slow, just jog around for a little bit, and we're going to bring your heart rate down gradually instead of coming to an abrupt stop.For cool down, we're going to be doing a bunch of different exercises for roughly 20 seconds a piece.
- 94So here.Alright, switching to just a lateral step and a row after this.
- 95And pull those arms back.
- 96Nice, slow motion. Next up, we're going to do toe touch circles, so just like you're going to touch your toes.You're getting a stretch all around there.
- 97But just go all the way around and back up.
- 98And then go all around that opposite way.
- 99Come back up, and then lean over to one side, so you're stretching out this inside thigh here.
- 100Grab your hands behind your back and get a good shoulder stretch as well, and those hamstrings and back.Now push up, back up to the middle and stop here.
- 101Alright, now sink back to the opposite side and stretch out that other inside thigh.
- 102Stand up straight, grab your foot and pull it up to your butt or as far as you can.Next we're going to stand up straight and stretch out the front of our thighs, our quads.
- 103You can also lean forward to get that hip flex in there.
- 104You can get an even deeper quad stretch.
- 105Switch sides.
- 106Okay, next up, we're going to do a downward dog.
- 107Try to get those heels pressed down.So come down here, head between your shoulders, feet as flat on the floor as you can get them.
- 108Okay, fold your leg underneath you, and lean back in a pigeon stretch.
- 109Switch sides.
- 110Just move really slowly. Find out where you need it the most. Next up, we're going to do a plank calf stretch, so push up into a tall plank.You're going to move around how you need to, to feel that stretch the most.
- 111Just make sure that you're focusing on, kind of trying to push your heels into the ground so that you're stretching your calves.
- 112Stretch out that core in a cobra stretch.Alright, come back down.
- 113Alright, sink back to a child's pose.
- 114You can feel the stretch all through your back, and if you focus on pretending like you're trying to push your upper body into the ground, you feel a nice stretch in your shoulders and arms as well.
- 115I want you to straighten one leg, cross one over it and then pull it in for a deep glute stretch.Alright, flip over on your back.
- 116Switch sides.
- 117Wiggle back and forth, move how you need to, to feel that stretch.Just one last stretch, my favorite, full body stretch.
- 118All the hard work is done.This is the part where you have the satisfaction of knowing your workout is done.
- 119Good job, guys! This workout is completeAlright, that is the entire routine.
Video: Fat Burning HIIT Cardio Workout - High Intensity Interval Training with Warm Up & Cool Down
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Categories : Sports | Physical Health
Recent edits by: Eng, EARose2011
