The Best Killer HIIT Cardio Workout Ever


HIIT workouts are quickly taking over the fitness community. You made it to the right place if you need a quick HIIT cardio workout. 

Do you only have ten minutes to workout? No problem. We’ve got you covered, baby. The best part of HIIT training is being able to train wherever you want, anytime you want – and without any equipment. Exercise equipment can cost upwards of $200-5,000 depending on how fancy you get. Why spend thousands of dollars when you can workout for free at home with the best HIIT cardio workout?

HIIT workouts are known for being able to burn a lot of calories in as little as 10 minutes. Some HIIT workouts can be 20-30 minutes, although that’s more recommended for fitness experts. Both beginners and experts are raving about HIIT cardio workouts, and now you can experience it for yourself. 

How to Burn More Calories

You might be wondering how to burn more calories when working out. To burn more calories, you’ll need to spice up your workout with workout accessories. Weights such as dumbbells or kettlebells will help you achieve your goal. By adding more weight, you make your body work harder. The harder your body works = the more calories you burn. The more calories you burn, the better. Viola!

The Best Time for HIIT Workouts

Morning time is the best time for most workouts. Why? Morning is when you have a clear mind and the strongest inspiration. Not a morning person? Work out whenever you want, even if you don’t feel like it. The best time to work out is anytime. Get off your booty and start moving! Procrastination is not your best friend when it comes to HIIT workouts.

Who Can Benefit From HIIT Training

  • People with high blood pressure. If you have high blood pressure, you may want to think about adding HIIT cardio to your workout regimen. HIIT has been shown to help reduce high blood pressure. If your blood pressure is within the healthy range, HIIT workouts can help maintain your current blood pressure.
  • People who are overweight. You can burn a lot of calories in a short amount of time with HIIT workouts, which is one of the main reasons why people looking to lose weight should focus on HIIT training. 
  • People who work from home or are on limited time. You can do HIIT training anytime. Whenever you want to get your workout on, you can train!

How Cardio HIIT Training Helps

Cardio HIIT training has so many benefits we had to list them all. With all these benefits, there’s no reason not to start doing cardio HIIT workouts (unless your physician says it’s not a good idea for you).

  1. HIIT enhances your overall stamina and strength.
  2. You’ll burn a huge chunk of calories in a short amount of time. 
  3. HIIT training keeps your heart in shape and healthy. 
  4. You can relieve stress. 
  5. Your metabolic rate will remain high even after your workout. 
  6. You can lower your blood pressure. 
  7. You can improve your blood sugar. 

1. Out + Up Jacks – 3 sets, 30 secs

Killer HIIT Cardio Workout - Out + Up jacks

Out & Up Jacks help you build strength, burn calories, and improve coordination and balance simultaneously.  With Out & Up Jacks, the core muscles are engaged with each rep, as well as the arms, legs, and shoulders, making it an incredibly comprehensive full-body workout. 

It’s also easy to customize the intensity of your workouts for any skill level by changing up the number of reps or weights you use. Hand weights can help make this workout more intense if you want to burn more calories. 

2. Skater Taps – 3 sets, 30 secs

Killer HIIT Cardio Workout - Skater Taps

Skater taps increase your agility and coordination. This workout involves three sets of 30-second exercises that target different muscles in the body. Each set focuses on a specific area, such as the arms, legs, core, and back. This will allow you to tone up your body quickly. If you are known to be a klutz, skater taps are going to be your very best friend. 

Interested in burning more calories? Try adding some dumbbells to this exercise! You’ll be sure to break out in a sweat fast. Stay around 2-5 lbs if you’re a beginner to avoid overdoing it and injuring yourself. Adding wrist weights can also take this to the next level!

3. Burpees – 3 sets, 30 secs

Killer HIIT Cardio Workout - Burpees

If you ever heard someone complain about burpees, you’re about to find out why. Doing three sets of burpees for 30 seconds each is an effective way to build strength and stamina. 

Burpees work the muscles in your arms, legs, and core. They also help you build endurance and improve your overall cardiovascular health. Another benefit of doing burpees regularly is you reach your fitness goals faster. Don’t forget a soft workout mat and affordable workout shoes.

Killer Hiit Cardio Workout

4. Station Sprints – 3 sets, 30 secs

Killer HIIT Cardio Workout - Station Sprints

Station Sprints get your body moving and increase your heart rate. This exercise involves doing three exercises for 30 seconds each, with 10 seconds of rest in between. By making Station Sprints, you can improve your cardiovascular health, build muscle strength and endurance, and burn calories. It’s also a great way to boost your metabolism to lose weight more effectively. Burn extra calories by adding ankle weights or hand weights, which, by the way, aren’t for the faint of heart.

5. Squat Jumps – 3 sets, 30 secs

Killer HIIT Cardio Workout - Squat Jumps

Squat jumps work your lower body muscles. This exercise involves doing three sets of 30-second squat jumps. Start by standing with your feet shoulder-width apart, then squat down until your thighs parallel the ground. 

Then jump as high as you can, returning to the squat position. Repeat this for 30 seconds before taking a break for 15 seconds, then repeat two more times for three sets of 30-second squat jumps.

6. Mountain Climbers – 3 sets, 30 secs

Killer HIIT Cardio Workout - Mountain Climbers

Mountain climbers work the entire body, including the abs, chest, arms, and legs. To do mountain climbers, start in a plank position and then bring one leg forward while keeping your back straight. 

Alternate legs for three sets of 30 seconds each. You’ll feel the burn in your core muscles as you go! Burn, baby, burn! (Pro-Tip: Use leg weights to feel a super burn. Then, use Tiger Balm to relieve your sore legs. )

FAQ – HIIT Cardio

How long does it take to burn 500 calories with HIIT?

Research shows the HIIT workouts burn as many calories as moderate workouts. With a moderate workout, you would burn 500 calories within an hour. With HIIT, it will take you half the time, only 30 minutes to burn 500 calories. You can also spread out your HIIT workouts throughout the day, making it simple to meet your fitness goals. 

What is the 80/20 rule with HIIT training?

When you’re doing HIIT workouts, you need to meet 80% of your target heart rate. You can find a table for finding out your target heart rate here. By meeting your target heart rate, you get the full benefits of HIIT training (like burning a hefty amount calories in a short period of time).

What is the perfect HIIT ratio?

You may be tempted to go as hard as possible, but it’s essential to take breaks when starting any HIIT workouts. On average, a 60 second exercise with a 90 second rest ratio is perfect when doing HIIT workouts. 

How long should a HIIT cardio workout be for beginners?

For beginners, keep your HIIT cardio workouts to 10-15 minutes maximum. This ensures you don’t push yourself too hard and prevents any related accidents. Feel free to slowly increase the amount of time as your stamina level improves! 

What are the 3 stages of a HIIT workout?

The three stages of a HIIT workout are: warm-up, exercising, and cooling down. Don’t forget to stretch before/after to prevent any soreness. 

How long does it take to lose 10 lbs with HIIT?

With HIIT workouts, you can expect to lose 2-5 lbs per week. This can vary depending on your diet and because everyone is different. Don’t be mad at yourself if you fall off for a little bit, you can always come back to it. Consult your healthcare provider with any concerns before starting any HIIT workout or program. 

Killer Hiit Cardio Workout

Grab Your Workout Mat and Water!

When doing home workouts, having a workout mat, reusable water bottle, and weights can help make your home workouts more effective. It’s vital to stay hydrated while you’re working out, especially with HIIT workouts. 

If you’re someone who has trouble staying hydrated because you don’t like water, consider water packets or adding fruit to your water. You can even find water packets that have caffeine (if you need an extra boost to get through your workout sesh). 

You may have to pee more than usual, but that’s just your body washing out all the toxins in your body. So, drink up and get to work! Future you will thank you for it, and you’ll get so many compliments on your well-nourished skin. Make water your new best friend. 

Killer Hiit Cardio

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