Cardio HIIT Body Burn Workout

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Hi Everyone!

Yesterday I repeated the 30-Minute Full Body Home Workout and Fat Burn I shared yesterday. This time I repeated it for reps, omitted the cardio bursts in between each exercise, and paired it with a 45-Minute Run outside.

Jesse is training for his next Half Marathon, and I am planning on running another Half in October, so we are continuing to build our running mileage. I will write more about our running program.

For those of you that aren’t up for a repeat of this workout I am posting an alternative workout below. It’s a 15-Minute HIIT workout that can be repeated for a more intense workout.

I hope you all enjoy today’s workout! I am off to tackle another busy day at work!

30-Minute Full Body Home Workout & Fat Burn

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

  1. Curtsy Lunge & Curl-Right
  2. Curtsy Lunge & Curl-Left
  3. Down Dog/Dolphin Press
  4. Sit to Stand Thigh Sculpt-Right
  5. Sit to Stand Thigh Sculpt-Left
  6. Side Plank Leg Lift-Right
  7. Side Plank Leg Lift-Left
  8. Windshield Wiper Dips
  9. Lunge Jump Squats
  10. Down Dog Toe Touch Stretch-Right
  11. Down Dog Toe Touch Stretch-Left
  12. Pretzel Lift-Right
  13. Pretzel Lift-Left
  14. Squat to Curtsy Lunge Kick-Alternating
  15. Warrior Deadlift to Row-Right
  16. Warrior Deadlift to Row-Left
  17. Side Plank Hold-Right
  18. Side Plank Hold-Left
  19. Single Leg Frogger Pushup
  20. Wood Chopper-Alternating

Repeat 1-2X
*I went through this workout 1X and paired with a 45 minute run outside.*


15 Minute HIIT Cardio Workout: No Treadmill Necessary

10/50: 10 Seconds Rest, 50 Seconds Max Reps

1. High Knees
2. Jump Squat
3. Russian Kicks
4. Frogger
5. Mountain Climbers
6. Toe Tap High Knees
7. Side Lunge Jump
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Surfer
11. Mountain Runner
12. Plie Jump
13. Burpee
14. Lunge Jump
15. High Knees

Repeat 1-3X

2 thoughts on “Cardio HIIT Body Burn Workout

  1. Laura

    I would love to hear more about your running program, I’ve just signed up for a half marathon in October and would appreciate any tips

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