6 Fat Burning 30-Minute HIIT Cardio Workout 

If you haven't tried high intensity interval training - HIIT cardio workout, then this might be your chance. This 30-minute HIIT cardio workout is very famous among trainers worldwide because it is typically fast, efficient and adaptable to almost any experience level. 

Intensity is the key - Move just as fast as is challenging for you. For best results, you should breathe in a while doing each exercise.

This six-move 30-minute HIIT cardio workout below is sure to get you there. Some circuit exercises have a higher impact but can certainly be modified to a lower-impact.

• For butt kickers, try to march in place, concentrating on pulling your knees with your core at hip height, with each step.
• For pop squats, do the classic squat exercise and remove the hop.
• For skaters, you can generally skip the jump and take a big step to each side instead.
• If reverse lunges hit your knees, try making static lunges or split squats instead.

Whether you modify the workout or not, be sure to do a quick warm-up first. Then start with the workout.

Training Instructions to Do Effective Cardio Workout

Perform each move in the HIIT cardio workout below for the specified time interval. Rest for 60 seconds at the end of each circuit. Each circuit lasts a total of seven minutes, including rest time. Do the entire circuit four times for a total of 28 minutes. 

Note: You can easily adjust the duration of this workout simply by removing or adding a circuit.



• Option 1: 30 seconds work, and 30 seconds rest
• Option 2: 45 seconds work, and 15 seconds rest
  

1. Butt Kickers - HIIT Cardio Workout

• Stand straight with your feet hip-width apart, the core engaged, and your hands one on top of the other on your lower back.
• Jog in place, and kick your heels high in an attempt to tap your buttock.
  

2. Reverse Lunges - Alternating Sides 

• Stand with your core engaged, feet shoulder-width apart, and your hands resting on your hips.
• Bend your knees at a 90 degree angle to sink into the lunge while stepping back with your right foot. Keep your back straight, core engaged, and your hips tucked.
• Return to the starting position by taking off your right foot and stepping forward.
• Repeat on the other side. Keep alternating sides.
  

3. Pop Squats - HIIT Cardio Workout

• Stand with your feet together, your core engaged, and hands at your chest.
• Jump with your feet wide and then lean back into a wide squat, engage your butt muscles and bend your knees until your thighs are parallel to the floor. Tap the ground with your right hand.
• Jump your feet together to return to the starting position. Do two small jumps in place, then immediately jump with your feet wide again to drop into another wide squat—this time tapping the ground with your left hand.
• Continue to do pop squats, tapping the floor with your alternative hand each time.
  

4. Downward Dog Pose - HIIT Cardio Workout

• Start kneeling on the mat with your hands below your shoulders, and extend your fingers.
• Bend your toes down, engage your stomach muscles while pushing your body up off the mat. So, your feet and hands are on the mat.
• Apply pressure with your hands while moving your chest toward your thighs and heels gently toward the floor.
• Relax your neck and head and breathe fully.
  

5. Skaters - HIIT Cardio Workout

• Stand with your feet hip-width apart, lift your right leg, and jump to the right. Stretch your left leg and follow.
• When landing on the right foot, swing your left foot behind you and keep your left foot off the ground. Bring your left hand down while swinging your right arm behind your back.
• Swing your left leg to the left side and jump, and land gently on your left foot. Swing your right foot behind you, letting your right hand drop to the floor, and swinging your left arm behind your back.
• Keep going back and forth.
  

6. Forearm Plank Support - HIIT Cardio Workout

• Place your forearms on the floor with your elbows just below your shoulders, hands forward so that your arms lie parallel to each other.
• Extend your legs behind you with your feet hip-width apart.
• Tuck your tailbone while engaging your butt, quads, and core.
• Hold this position.
  

How Can 30-Minute HIIT Cardio Workout A Day Change Your Life?

• A daily 30-minute HIIT cardio workout reduces the risk of disease and increases bone density.
• It also brings many positive changes to you and your loved ones, including an energy boost, a firmer body, and a more robust immune system.
• 30-minute HIIT cardio workout stimulates blood circulation, muscle strength, endorphin production, which help your body function more efficiently.
• Simple tasks like washing your car and walking upstairs will become easier almost immediately.
• You will also be more work-focused, less stressed, less dependent on caffeine, and you will be better able to perform tasks throughout the day.
• Gradually, this regular cardio workout will increase your muscle mass and helps you shed excess fat and fluids.
• Regular cardio workout supports the body's production of antibodies and white blood cells; it fights viruses and other pathogens more efficiently, significantly increasing your immune response and your ability to fight disease.
  

Regular 30-Minute HIIT Cardio Workout Is Enough to Shed Pounds

A new study shows that a 30-minute HIIT cardio workout a day works plus an hour to help overweight adults lose weight.



Researchers have found that moderately obese adults who exercise hard to sweat for 30-minute a day lost an average of 8 pounds over 3 months, compared to an average weight loss of 6 pounds who exercise 60 minutes a day.

The Takeaway

An intense workout burns extra calories per minute than a lower-intensity workout and can lead to higher calorie consumption throughout the day. Trainers love to call this process after-burn.

Some research even suggests that people can burn calories at the same rate for up to an hour after leaving the gym. 



High-Intensity Interval Training: HIIT sends a message to the metabolism system that it's time to make you a lean, mean fighting machine ... and who wouldn't want that?

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