Knees up, weight down

Here’s a basic HIIT (high intensity interval training) workout with cardio exercises you can do from home:


Start with a 5-minute warm-up of light cardio, such as jogging in place or brisk walking.

Star jumps

Begin with 30 seconds of star jumps, engaging your arms and legs to get your heart rate up.


Perform 10 burpees. Start in a standing position, then squat down, kick your legs back into a push-up position, do a push-up, jump your legs back into a squat, and explosively jump up with your arms overhead.

High knees

Run in place, lifting your knees as high as possible, for 30 seconds. Pump your arms to increase intensity.

Mountain climbers

Get into a push-up position and alternate bringing your knees towards your chest in a running motion. Do 20 repetitions on each leg.

Jump squats

Stand with your feet shoulder-width apart, squat down, and explosively jump up, reaching for the ceiling. Land softly and repeat for 10 repetitions.

Repeat the circuit 3-4 times with little to no rest between exercises. Take a 1-2 minute rest after completing each circuit.


Finish the workout with a 5 minute cool-down of light stretching or walking until your heart rate returns to normal.

Remember to listen to your body and modify the exercises or intensity as needed. As you progress, you can increase the duration or repetitions of each exercise to challenge yourself further. Enjoy your HIIT cardio workout!

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