We believe that in order to make exercise a regular, ongoing part of your life, you’ve got to keep your workouts enjoyable and fun. We hate the idea of stale workouts or boredom in a routine, so we do our best to keep bringing you new concepts and new ways to push yourself.

In this one, we take relatively demanding bodyweight cardio exercises and add in a twist.

When we say “jump”, you are going to need to stop in the middle of whatever repetition you are doing, and jump upward. When we say “down”, immediately drop down as you would for a Burpee (placing hands on the ground by feet and kicking feet directly back so that you are in a high plank). Whether you jump upward or down into a plank will depend on what kind of exercise you’re doing.

Each cardio move will be done for an interval of 60 seconds, with random commands of “down” or “jump” spread throughout.

We have included both a warm up and a cool down in this routine. If you wanted to really burn off a lot of calories, you could pair this high intensity interval training routine with one of our many strength training workout videos.

Watch for the commands on the upper left side of the screen, and Daniel will also call out each as the video goes along.

It might feel a little bit awkward at first, trying to keep up with the “jump” or “down” commands, but that’s part of getting the most calorie burn out of a workout, and keeping your body guessing. It also builds a faster reaction time, and agility – plus, there is no way that you can possibly sleep walk your way through this kind of workout (which we think is a good thing). Do not worry about staying at the exact same pace as us throughout the routine.

Workout Structure
23 Minutes Total
221-347 Calories Total
No Equipment Total Body HIIT Routine
Quick Warm Up & Cool Down Included


Warm Up - 40 Seconds each
1 Arm swing lateral steps
2 Lateral steps overhead swing
3 Torso toe touch circles
4 Jog in place
5 Alternating kick toe touch
6 Squats and arm fly
7 Butt kickers


HIIT the Deck / When I Say Jump HIIT Workout - 1 Minute each
1 Jogging in place – Down
2 Push ups – Jump
3 Jumping jacks – Down
4 Squats – Jump
5 Lateral jumps – Down
6 Toe touch crunches – Jump
7 High knees – Down
8 Tall plank slaps – Jump
9 Toe touch jumps – Down
10 Tricep dips with alternating foot lifted – Jump
11 Butt kickers – Down
12 Alternating lunges – Jump


Cool Down
Toe touch hamstrings, arms overhead
Standing quadriceps stretch (L&R)
Hip flexor lunge + arm cross pull (L&R)
Inside thigh lean + overhead triceps (L&R)
Cat stretch (30 seconds)
Cobra

We had fun doing this high intensity interval training workout – let us know if you enjoyed it and if you would like to see more like it.