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Cardio HIIT Workout: All Standing, No Equipment

Standing cardio intervals: 45 seconds of work, 15 seconds to reset, finished with a sprint in place.

  • 21 min
  • No equipment
  • 18 moves

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

722K views on YouTube · TIFF x DAN · January 2024

The workout

Workout · 45s each, no rest

  1. High Knees

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Lateral Ski Hops

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Criss Cross Knee to Elbow

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Rear Lunge + Knee Drive

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Butt Kicks

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Rear + Curtsy Lunge · right side

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Rear + Curtsy Lunge · left side

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Jumping Jacks

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Side-To-Side Lunges

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. 1-½ Squats

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Running Jump Rope

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Cross High Knee Toe Taps

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Forward Lunges

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Sumo Squat Calf Raises

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Skaters

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Squat Jacks

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Oblique Twist · right side

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. Oblique Twist · left side

Workout · 15s each, no rest

Workout · 45s each, no rest

  1. In + Out Squats

Workout · 15s each, no rest

Finisher · 45s each, no rest

  1. Sprint in Place

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