30-Minute HIIT Cardio

Warm-up (5 minutes):

• Light jog in place

• High knees

• Butt kicks

• Arm circles

• Leg swings

Workout (20 minutes):

This workout combines high-intensity intervals (HIIT) with steady-state cardio for an effective calorie burn.

• 5 minutes of high-intensity intervals: Alternate between 30 seconds of intense exercise and 30 seconds of rest. Choose from the following exercises:

  • Burpees

  • Mountain climbers

  • High knees

  • Butt kicks

  • Jumping jacks

  • Squats

  • Push-ups

• 10 minutes of steady-state cardio: Choose an activity you enjoy, such as jogging in place, jumping rope, or dancing. Maintain a moderate pace throughout.

• 5 minutes of active recovery: Cool down with a light jog in place and gentle stretches.

Cool-down (5 minutes):

• Static stretches: Hold each stretch for 30 seconds.

  • Hamstring stretch

  • Quad stretch

  • Calf stretch

  • Triceps stretch

  • Chest stretch

  • Shoulder stretch

Remember: Listen to your body and adjust the intensity as needed. Stay hydrated throughout your workout.