Today we’re going to fire up our gains quickly and efficiently with a 10-minute Bodyweight Cardio Workout led by Kalie Ann. This exclusive HIIT workout is the perfect routine to burn fat, improve metabolic health and increase VO2 max levels. With a series of five dynamic movements repeated for 45-seconds each over two rounds, you’ll wake up your body, your muscles and your metabolism.

Duration

• 10 minutes

Areas of Focus

• Total body

What You’ll Need

• No equipment

This quick routine uses a HIIT structure and a combination of both HIIT and strength intensive exercises to bring about results in minimal time. It is easy to do in your living room, and no equipment is needed. The only thing you need for this workout is a warm up and cool down, but we’ve got you covered there too. You can choose one of our warm-ups and cool-downs from the exercise library.

What is HIIT?

HIIT, or high-intensity interval training, is a technique in which you give one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. 

This type of training gets and keeps your heart rate up and burns more fat in less time than regular aerobic and steady-state workouts so you maximize results. HIIT (when done with intensity) causes a metabolic disturbance that allows you to burn calories at a higher rate even while resting. In addition, research has shown that those who do HIIT training enjoy exercising more than those that do moderate, steady rate cardio. 

How to Use This Routine

This HIIT workout combines cardio and strength moves to jumpstart your body transformation, whether you are a beginner or are ready for a new challenge. Focus on performing each move with proper form, at your full capacity. If you find you’re sacrificing form toward the end, lessen the intensity to finish it out.