HIIT cardio

What is H.I.I.T (High Intensity Interval Training)? :

It's  a short burst of high intensity cardio movements for 2 minutes then going to lower intensity movements for 1 minute repeating this 5-10 times.

You can do this on a cardio machine or you can do it without equipment. You can run, sprint, or walk (high intensity movements), and add in strengthening exercises (low intensity movements).

The goal is to get your heart rate up as high as you can in the 2 minute bouts and letting your heart rate drop (not to resting) when doing the 1 minute bouts.

Benefits of H.I.I.T:

1.    You burn double the calories in 15-20 minutes than with a 30-60 minute cardio session.

2.    Best form of cardio for weight loss.

3.    You engage more muscles during the session, which means you, burn more fat.

4.    Increases your metabolism (you burn even more calories during the after burn).

5. You don’t need any equipment, you can do the workout anywhere and whenever it’s convenient for you.

6.  H.I.I.T challenges you and helps with boredom.


The 5 best fat burning moves in 5 minutes:

1. Star Jumps

2. In-n-Out Donkey Kicks

3. Burpees

4. Mountain Climbers

5. Split Squat Jumps. 

To see how many times you should do this routine or how to pair it, please follow my monthly workout calendars: http://bit.ly/wocalendars (free)


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FAT BURNING LADDER! I love this workout:

In the first round, do each move for 45 sec each. Then in the second round, 30 sec each. Third round, 20 sec each. No breaks because this is short.

The moves are:

1. Froggy hop

2. Pushup plank

3. Inner thigh lunge

4. Criss cross abs

Good luck!! Please reblog if you plan on doing it later! :) 

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Want the quickest fat burning cardio workout in just 5 min? We don’t have much time so GO HARD and give these moves your all: It’s 50 secs on and 10 secs off.

High Knees
Squat Jumps
Lunge to Jacks
Jump Ins with Kick
Sumo Squat Pops


#Burnuary Workout — 16-minute Tabata HIIT


HIIT my Abs HARD workout!

Try this. 45 sec on, 10 sec rest. Repeat 4x.

1. Split squat jumps

2. Hip Twists

3. Skaters

4. Double D’s

5. Single legged burpee

6. Reverse Crunch

GOOD LUCK!!! Sweat a bunch.




Part One of MFit’s Bikini Bootcamp … get ready for some FAT BURNING cardio!


Low-Impact Beginner HIIT Workout