By: Michelle & Olivia

Cardio—some of us love it, some of us hate it, but we all do it. Why do we do this to ourselves? It’s effective and great for your heart health. Over here at Our Fitness MO, we don’t necessarily hate it but rather love to hate it. Nothing is more gratifying than a killer cardio sesh that you just put your heart and soul into.

The reason why most people hate cardio is because, well, it’s boring. Running 10k or biking for an hour, especially at the gym, can seem a little dragged on. However, some genius out there developed HIIT (High Intensity Interval Training) cardio to solve that problem.

A typical HIIT workout is usually no more than 30 minutes, consists of multiple moves, and burns way more calories than an hour of steady state cardio. Bringing your heart rate all the way up and then all the way down crates EPOC (Excess Post-Exercise Oxygen Consumption) or afterburn. Definition, you keep burning calories all day long after just one workout. We LOVE to burn calories doing nothing, we’d make it into a hobby if we could. Now, HIIT doesn’t necessarily build a lot of muscle, but it burns a lot of fat, and that’s good, too.

Here is our short, sweet, and SUPER effective HIIT cardio workout that you are going to love to hate. It’s going to start with a warm-up to get your blood pumping and muscles loose but if you’re short for time, feel free to jump right into the workout!


  1. 1 Mile Spring (strive for a 7-minute mile)
  2. 30 Second High Knees
  3. 30 Second Plank Walkouts
  4. 30 Second Butt Kicks
  5. 30 Second Alternating Side Lunges
  6. 30 Second Jumping Jacks

**Repeat moves 2-6 two or three times**

HIIT: Do each move for 30 seconds, followed by a 10 second break. You can either go through all of the different moves back-to-back and repeat the circuit 6x or do a singular move 6 times in a row and then move onto the next. Either way, after performing 6 moves, take a one-minute break.

  1. Burpees (without push-up) + Tuck Jump
    • 6 x 30 seconds + 10 second break
  2. 1 Jump Squat + 2 Jump Lunges
    • 6 x 30 seconds + 10 second break
  3. 5 Push-Ups + 10 Mountain Climbers
    • 6 x 30 seconds + 10 second break
  4. Weighted Walking Lunges (20-30 lbs)
    • 6 x 30 seconds + 10 second break
  5. Commandos
    • 6 x 30 seconds + 10 second break
  6. Bicycles
    • 6 x 30 seconds + 10 second break

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s