If you are looking to burn fat and get a full-body workout without leaving the comfort of your home, then this 30-minute cardio HIIT workout is for you. The best part is that it is all standing, so you don't need any equipment or a large space to complete it. To start, make sure you have a water bottle nearby and a towel to wipe off any sweat. Begin with a 5-minute warm-up consisting of some light jogging in place, arm swings, and leg swings. This will help raise your heart rate and loosen up your muscles. Once you are warmed up, it's time to dive into the HIIT workout. The first exercise is high knees.
Bring your knees up towards your chest as fast as you can while standing in place. This exercise targets your core, leg muscles, and helps increase your heart rate. Do this exercise for 30 seconds, then take a 10-second break. Next, move onto jumping jacks. Jump your feet out wide while simultaneously raising your arms overhead. This exercise works your shoulders, legs, and improves your cardiovascular endurance. Perform jumping jacks for 30 seconds, followed by a 10-second rest. Continue the workout with bodyweight squats. Stand with your feet shoulder-width apart and squat down as low as you can, keeping your knees in line with your toes.
This exercise targets your glutes, quads, and hamstrings. Do bodyweight squats for 30 seconds, then rest for 10 seconds. Now it's time for some lunges. Take a step forward with your right foot, lowering your body until your right knee is bent at a 90-degree angle. Push off your right foot to return to the starting position and repeat with your left leg. Lunges work your quadriceps, hamstrings, and glutes. Alternate between right and left lunges for 30 seconds, then rest for 10 seconds. To engage your core and work on your balance, incorporate side leg lifts. Stand with your feet together and lift your right leg out to the side, keeping it straight.
Lower your leg back down and repeat on the left side. This exercise targets your outer thighs and hips. Alternate between right and left leg lifts for 30 seconds, then take a 10-second break. The last exercise in this HIIT workout is the mountain climber. Get into a high plank position and bring your right knee towards your chest, then quickly switch to bring your left knee towards your chest. This exercise targets your core, shoulders, and improves your cardiovascular fitness. Do mountain climbers for 30 seconds, followed by a 10-second rest. Repeat this circuit of exercises for a total of 30 minutes.
Push yourself to go as fast and as hard as you can during each exercise while maintaining proper form. Remember to listen to your body and modify any exercises if needed. By the end of this workout, you'll be sweating, burning fat, and feeling accomplished from completing an intense full-body workout right at home.
