HIIT Cardio Workout for fat loss – By Chloe Ting | 20 Min No Equip No Repeats

Getting into fitness can be challenging, but it doesn’t have to be boring or intimidating. This 20-minute High-Intensity Interval Training (HIIT) cardio workout is designed for beginners looking to kickstart their fitness journey. The best part? You don’t need any equipment or jumping moves, so it’s super friendly for those who prefer low-impact exercises or don’t have a gym membership.

Key Takeaways

• No Equipment Required: All you need is your own body and a bit of space.
• No Repeated Exercises: Every move is unique to keep things exciting and engaging.
• Beginner-Friendly: Perfect for those new to working out, with easier options available.

Workout Overview

This session has a mix of standing and floor exercises, grouped into three sets. You’ll work for 40 seconds on each exercise, then take a 10-second break. The variety keeps things interesting and helps you target your entire body while boosting your heart rate.

Warm-Up

Before getting started, a warm-up is super important. It preps your muscles and reduces the chance of injuries. Spend around five minutes doing simple moves like:

• Light jogging in place.
• Arm circles to loosen up your shoulders.
• Dynamic stretches like touching your toes or lunges with a twist.

– Set One: Full-Body Activation

This set gets your body moving and your muscles awake!

1. Pop Jump and Tap: A quick squat with a little jump and a tap on the ground.
2. Lunge Tap: Step into a lunge, tap the ground lightly, and repeat on the other side.
3. Split Squats: Stand in a lunge position and pulse up and down.
4. Squat Tap: Squat low and touch the floor with one hand, alternating sides.
5. Lateral Lunge Swing: Step to the side and swing your leg up for a stretch.
6. High Kicks: Kick straight legs up, reaching your opposite hand to your toes.
7. Squat Jump and Floor Reach: A squat jump but reach for the ground in between.

– Set Two: Core and Strength

Time to target your abs and build strength!

1. Up and Down Planks: Start in a plank and lower one arm at a time to your elbows, then back up.
2. Bicycle Crunches: Lie on your back and cycle your legs while twisting your torso.
3. Burpees: Modified if needed, skip the push-up part if it’s too much.
4. Squat and Floor Reach: A deep squat with a touch to the ground each time.
5. Knee Tucks: Sitting on the ground, pull your knees in and extend out.
6. Squat Jacks: A squat combined with jumping jacks.
7. Jogging Punches: Jog in place and throw punches forward.

– Set Three: Finishing Strong

The last set is to push yourself a bit harder and finish on a high note.

1. Mountain Climbers: In a plank, alternate bringing your knees towards your chest.
2. Side Plank Leg Lifts: In a side plank, lift your top leg up and down.
3. Knee Tuck and Punch: Bring your knee up and punch forward at the same time.
4. Tuck Jumps: Jump and bring your knees to your chest. Modify by stepping if needed.
5. Curtsy Lunges: Step one leg diagonally behind the other, bending your knee.
6. Vertical Punches: Punch straight up while jogging in place.
7. Final Lunges: Alternate lunges to wrap things up.

Cool Down

Congrats! You’ve finished your workout. Take 5 minutes to stretch and cool down to help your muscles recover. Do static stretches like touching your toes, child’s pose, or a gentle butterfly stretch.

Final Thoughts

Starting a fitness routine is always the hardest part, but consistency will bring results. This workout is a great way to ease into exercise while burning calories and having fun. Stick with it and watch how your strength and stamina improve week by week!

Tip: Don’t forget to stay hydrated and listen to your body. Adjust moves if needed, and remember—it’s all about progress, not perfection. You’ve got this!