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10-Minute HIIT Body-weight Cardio Workout
Welcome to my body-weight cardio workout that’s great for beginners. This workout is all low impact cardio and you can take it at your own pace, taking rests when you need to. You can also increase the intensity and add jumping and pace. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Equipment
Before You Begin
Following a 1-minute warmup, this workout is is made up of 12 tabata intervals of 30 seconds work and 15 seconds of rest between exercises. The purpose of the workout is to increase your heart rate and build endurance of your muscles while performing safe, low impact movements. There is no equipment needed.
Full 11-minute Workout Video:
Workout Breakdown:
Perform each of the exercises in the set for 30 seconds. Rest for 15 seconds between exercises.
Exercises
- Cross Jack
- Ski Hop
- Squat Jack
- Fast Feet
- Knee Repeater (R)
- Knee Repeater (L)
- Side Slide Jab
- Butt Kicker
- Instep Tap
- Skater with Chop
- Reverse Lunge Pulse + Knee Drive (L)
- Reverse Lunge Pulse + Knee Drive (R)
