HIIT Cardio Workout Examples: Get Fit Fast!

Discover 3 diverse HIIT cardio workout examples suitable for all fitness levels. Boost your fitness journey today!
By Taylor

Introduction to HIIT Cardio Workouts

High-Intensity Interval Training (HIIT) is a fantastic way to get your heart pumping and burn calories in a short amount of time. By alternating between periods of intense exercise and rest, you can maximize your workout efficiency. Whether you’re a beginner or more experienced, these examples of HIIT cardio workout examples are designed to help you get fit fast!

Example 1: 20-Minute Bodyweight HIIT Blast

Context: Perfect for those who want to squeeze in a quick workout at home without any equipment.

Start with a 3-minute warm-up of light jogging in place or dynamic stretches. Then, follow this 20-minute circuit:

  • 30 seconds of Jumping Jacks
  • 30 seconds of Rest
  • 30 seconds of High Knees
  • 30 seconds of Rest
  • 30 seconds of Bodyweight Squats
  • 30 seconds of Rest
  • 30 seconds of Push-Ups (modify with knees on the ground if needed)
  • 30 seconds of Rest
  • 30 seconds of Burpees
  • 30 seconds of Rest
  • 30 seconds of Mountain Climbers
  • 30 seconds of Rest

Repeat this circuit 2 times, leading to a total workout of 20 minutes. Cool down with 3-5 minutes of stretching.

Notes: Feel free to modify the intensity by adjusting the work/rest intervals according to your fitness level.

Example 2: 30-Minute Outdoor HIIT Workout

Context: Great for those who prefer to exercise outside and enjoy fresh air while getting fit.

Begin with a 5-minute warm-up of brisk walking or light jogging. Then, perform this 30-minute outdoor circuit:

  • 1 minute of Sprinting (find a flat, open space)
  • 1 minute of Slow Jog or Walk
  • 1 minute of Broad Jumps
  • 1 minute of Walking Back to Start
  • 1 minute of Jump Squats
  • 1 minute of Slow Jog or Walk
  • 1 minute of Skaters (side-to-side jumps)
  • 1 minute of Slow Jog or Walk

Repeat this circuit 3 times, with a total of 30 minutes. Finish with a 5-minute cool-down walk and stretching.

Variations: If you’re new to sprinting, start with jogging and gradually increase your pace as you gain confidence.

Example 3: 15-Minute Cardio Kickboxing HIIT

Context: Ideal for those who enjoy a fun, rhythmic workout that combines fitness with self-defense moves.

Start with a 3-minute warm-up of arm circles, leg swings, and light footwork. Then, follow this 15-minute kickboxing circuit:

  • 40 seconds of Jab-Cross Combination (punching forward)
  • 20 seconds of Rest
  • 40 seconds of Front Kicks (alternate legs)
  • 20 seconds of Rest
  • 40 seconds of Uppercuts (punching upwards)
  • 20 seconds of Rest
  • 40 seconds of Side Kicks (alternate legs)
  • 20 seconds of Rest
  • 40 seconds of Shadow Boxing (combine all moves)
  • 20 seconds of Rest

Repeat this circuit 2 times for a total of 15 minutes. Cool down with 3-5 minutes of stretching.

Notes: Focus on form and technique rather than speed, especially if you are a beginner. Enjoy the rhythm of the workout!