Bodyweight HIIT Cardio Intervals

By Joanna 03/04/2014 In
Workout With Me
Total Body HIIT


Burn 200Cals in 20Mins! Your body is your best tool to burn fat and lean up.

No equipment needed, only your strength and motivation. Each set is only 4 minutes with a total of 8 interval rounds: 20 seconds exercise, 10 seconds rest. At the end of the 1st set, rest for 1 minute and continue on the 2nd set. Complete 4 sets in total for a quick and intense total body fat burning workout in under 20 minutes. (I did 2 sets in the video, so repeat this video again).

My heart rate monitor recorded that I burned 87 Calories in 10 minutes with my height at 159cm and weight at 48.5kgs. Estimated calories burned in 20 minutes will be between 165Cals - 215Cals. If you weigh more than me and work at a high intensity level, you will burn more, and vice versa. This is a lot of calories in a short amount of time.

To get the most out of this workout, try to give your 100% as it's only 20 seconds duration per exercise.

Always start with a 5-10 mins warm-up to get your muscles ready. At the end of the workout, your should be sweaty with messy hair =p

Let's workout together! xx

Set 1 & 3
1) Jumping Jacks
2) Mud Jumps
3) Kangaroo Jumps
4) Side to Side Shuffles

Set 2 & 4
1) Side Crunches to Burpees
2) Mountain Climber
3) Plank Jacks
4) Dip Kicks

Lots of Love xx

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