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Fit & Healthy Workout Challenge: Day 21: 23-Minute High Intensity Interval Workout: Full Body Cardio (HIIT)

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Hi Everyone!

We are starting Week 4 of my 4-Week Workout Challenge today! I hope you enjoyed your rest day yesterday, because we are going into this week strong! Today’s workout will take 23-Minutes Per Round.

You can repeat this workout 1-2X or pair it with an alternate cardio to make your total workout time between 30-60 Minutes today. This is a high intensity workout that will get you sweaty, especially if you push through and try to get in as many reps as you can with each interval. Be sure to warm up before starting the workout.

Your warm up should be 5-10 minutes of dynamic movements (Jogging, walking, jumping jacks, jump rope, leg swings, etc) to get your heart rate up and your muscles warm. Stretching should be save for after your workout. You don’t want to stretch cold muscles.

Enjoy today’s workout!

Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises. 

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises. 
*HIIT workouts are very intense. Push yourself, but also listen to your body and be sure to warm up first.

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

Repeat 1-2X






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