Ultimate Fat-Burning HIIT Cardio Workout with No Equipment!

Table of Contents:

1. Introduction
2. The Importance of Low Impact HIIT Cardio
3. Necessary Equipment for the Workout
4. Joining the Sydney Squad
5. Warm Up Exercises
6. Exercise 1: Inchworms
7. Exercise 2: Squat to Forward Lunge
8. Exercise 3: Lateral Lunge
9. Exercise 4: V Sit with Punches
10. Exercise 5: Plank Shuffle
11. Exercise 6: Knee Drivers
12. Exercise 7: Jab Jab Cross Knee Drive
13. Exercise 8: Plank Shuffle (Other Side)
14. Exercise 9: Uppercuts and Knee Drives
15. Exercise 10: Squat and Glute Extension
16. Exercise 11: Right Plank with 3-Point Knee Drive Crunches
17. Exercise 12: Left Plank with 3-Point Knee Drive Crunches
18. Exercise 13: Overhead Reach with Knee Driver (Right Leg)
19. Exercise 14: Overhead Reach with Knee Driver (Left Leg)
20. Exercise 15: Slow Squat with Quick Punches
21. Exercise 16: Crossbody Punch with Toe Tap Back
22. Exercise 17: Reverse Lunge with Lateral Kick (Right Leg)
23. Exercise 18: Reverse Lunge with Lateral Kick (Left Leg)
24. Exercise 19: Bear Crawls
25. Exercise 20: Disco Stands with Knee Drive and Kick
26. Exercise 21: Seated Rope Climb
27. Exercise 22: Glute Bridges (Per Leg)
28. Exercise 23: Five Crunches in Plank (Per Leg)
29. Exercise 24: Uppercuts and Knee Drives
30. Exercise 25: Cool Down Routine

Article:

Your 30 Minute Low Impact HIIT Cardio Workout: A Fun and Effective Way to Get Fit

Are You looking for a quick and effective workout that won't put excessive strain on your joints? Look no further than a 30-minute low impact HIIT cardio workout. This Type of workout combines high-intensity intervals with low-impact exercises to help you burn calories, improve cardiovascular fitness, and build endurance.

In this article, we will guide you through a 30-minute low impact HIIT cardio workout that you can do in the comfort of your own home. We will provide step-by-step instructions for each exercise, along with modifications for different fitness levels. So grab your mat and let's get started!

The Importance of Low Impact HIIT Cardio

High-intensity interval training (HIIT) has gained popularity in recent years due to its ability to maximize calorie burn and improve fitness in a short amount of time. However, traditional HIIT workouts often involve high-impact exercises like jumping jacks, burpees, and plyometric moves, which can be hard on the joints and not suitable for everyone.

Low impact HIIT cardio workouts offer a great alternative for those who want to reap the benefits of high-intensity training without the risk of joint pain or injury. By modifying the exercises to be less jarring on the joints, you can still achieve a challenging workout that gets your heart rate up and burns calories.

Necessary Equipment for the Workout

Before we dive into the workout, let's make sure you have the necessary equipment. For this low impact HIIT cardio workout, you will only need a few things:

1. Mat: A comfortable exercise mat will provide cushioning and support for your body during floor exercises.

2. Water Bottle: Staying hydrated is key during any workout, so make sure to have a water bottle nearby to sip on throughout the session.

3. Sweat Towel: As you work up a sweat, a small towel can come in handy for wiping your brow and keeping yourself dry.

If you don't have these items on HAND, don't worry! You can still complete this workout without them. Just make sure to have a clear space to move around and enough room to perform each exercise safely.

Joining the Sydney Squad

If you're looking for additional support and guidance throughout your fitness Journey, consider joining the Sydney Squad. This online community offers a nutrition program, accountability group, and access to live videos where Sydney herself answers your questions. It's a great way to stay motivated, connect with like-minded individuals, and take your workouts to the next level. Check out the description below for more information on how to join.

Now that you have all the necessary information and equipment, let's jump right into the workout!

Warm Up Exercises

Every effective workout starts with a proper warm-up to prepare your body for the exercises to come. Begin by doing the following warm-up exercises:

1. Arms Across Chest: Stand with your feet shoulder-width apart and cross your arms over your chest. Thumbs should be pointing towards the sky. Repeat this motion for 10-15 seconds.

2. Arms Out and Twist: Extend your arms out to the sides of your body, Parallel to the floor. Begin twisting your torso gently from side to side, feeling a stretch in your obliques. Repeat for 10-15 seconds.

3. Tap Back Toe: Step your left foot back and tap the toes on the floor. Rotate your chest towards the back foot to feel a stretch in your hips and glutes. Repeat on the other side.

4. Reach Over and Back: Stand with your feet hip-width apart and reach one arm over your head, leaning to the opposite side. Hold for a few seconds, then come back to the center. Repeat on the other side.

5. Hinge Back and Forward: Stand with your feet shoulder-width apart and hinge forward at the hips, reaching your hands towards the floor. Slowly come back up to a standing position. Repeat for 10-15 seconds.

6. Squat and Heel Press: Stand with your feet slightly wider than hip-width apart. Lower into a squat position, then press through your heels to come back up to standing. Repeat for 10-15 seconds.

These warm-up exercises will help prepare your muscles and joints for the upcoming workout while increasing your heart rate slightly. Perform each exercise with proper form and control.

Exercise 1: Inchworms

The first exercise in our low impact HIIT cardio workout is inchworms. This exercise targets your Core, upper body, and hamstrings while also improving flexibility.

To perform inchworms, follow these steps:

1. Stand with your feet shoulder-width apart. Engage your core and keep your legs straight.

2. Lower your upper body down towards the floor, keeping your legs straight, until your hands reach the ground. If your hamstrings are tight, you can bend your knees slightly.

3. Walk your hands forward until you're in a high plank position, with your body in a straight line from head to toe.

4. From the high plank position, walk your hands back towards your feet, keeping your legs straight. If necessary, you can bend your knees.

5. Repeat steps 2-4 for the designated duration (e.g., 45 seconds).

During inchworms, focus on maintaining a stable and engaged core. Walk your hands and feet deliberately to control the movement and engage the muscles effectively. Perform this exercise at a quick pace to elevate your heart rate and maximize the cardio benefits.

Exercise 2: Squat to Forward Lunge

The Second exercise in our low impact HIIT cardio workout is the squat to forward lunge. This compound exercise targets your lower body, including the quadriceps, hamstrings, glutes, and calves.

To perform the squat to forward lunge, follow these steps:

1. Stand with your feet shoulder-width apart, hands on your hips, or in front of your chest.

2. Lower your body into a squat position by bending your knees and pushing your hips back. Keep your chest upright and back straight.

3. Push through your heels and stand back up to the starting position.

4. Step your right foot forward into a lunge position, bending both knees to 90 degrees. Keep your weight evenly distributed between both legs.

5. Push through your front heel and step back into the squat position.

6. Repeat steps 2-5, this time stepping forward with your left foot.

During this exercise, focus on maintaining proper form and control. Keep your knees aligned with your toes and your core engaged throughout the movement. Perform the squat to forward lunge for the designated duration (e.g., 45 seconds).

Continue reading the full article to explore more exercises and the complete 30-minute low impact HIIT cardio workout.