Workout of the Week – 30 Minute Sweaty At Home Cardio HIIT

Try this 30 Minutes home workout with video

Bodyweight HIIT Cardio Workout

This Workout of the Week again comes from one of our favorite websites for at home workouts – Fitness and can be done in just over 30 minutes.


This at home workout has everything you need for an awesome training session at home, all in just around 30 minutes.

In this one video, you’ve got a cardio warm-up, a sweaty, fun, brutal HIIT workout, and a cool down.

Strength training and high-intensity interval training pack a punch, and 30 minutes of either of them will whip you into shape relatively quickly.


This workout is excellent for fat burning, boosting the metabolism, shaping the butt and thighs, and building lean muscle.

Warm up and cool down are included and you won’t need any equipment at all.

We’ve provided low impact cardio options all throughout this otherwise brutal HIIT cardio workout; feel free to move back and forth between the two as you need to, just make sure that you’re always challenging yourself.

Warm Up -5 Minute Warm Up – 25 Seconds each

  • 1 Jog in Place
  • 2 Toe Touch Circles
  • 3 Reach + Chest Opener
  • 4 High Knee Twists
  • 5 Slow Butt Kicker + Arm Swings
  • 6 Squat
  • 7 Walkdowns
  • 8 Lunges
  • 9 Front Kicks
  • 10 Split Jumps
  • 11 Front Jacks
  • 12 Butt Kickers

Group 1

  • 1 Jumping Jack + Tap Down
  • 2 Mt Climber + Plank Jack
  • 3 Jump Squats + Front Kick
  • 4 High Knees
  • 5 Push Ups
  • 6 Jumping Lunges

Water Break

Group 2

  • 7 Pop Squat
  • 8 Burpees
  • 9 Curtsy Lunge Jumps
  • 10 Squat Pulses
  • 11 Bicycle Crunches
  • 12 Squatted Side Steps + Jump
  • 13 Up and Out Jack

Cool Down and Stretch 

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