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  • Adriano dos Santos

A Sweaty 24-Minute Cardio HIIT Workout You Can Do In Your Living Room



If you've got 24 minutes, you've got time for this killer HIIT workout, which I just put together for you.


The routine features bodyweight strength moves, but since they're done in quick intervals, they'll keep your heart rate up.


“This workout targets the whole body and gives you the best of both worlds—you're building muscle and torching calories.”

Quick note about this HIIT workout (and all HIIT workouts, actually): In order for it to really genuinely qualify as high-intensity interval training, the work you put in has to be really intense. Like on a scale of 1 to 10 of perceived exertion, you're at a 9 every time. Which means the rest parts of this workout are super important—adequate rest is the key to being able to push yourself hard as hell during the work. If you're a beginner, change the ratio of work to rest so that you're working for shorter and resting for longer.


Now let's get sweaty!


Part one: Do each of these moves for 45 seconds, resting for 15 seconds after each exercise. Repeat this circuit twice.


1. Butt Kicks — 45 seconds

2. Jump Squats — 45 seconds

3. Burpees — 45 seconds

4. Mountain Climbers — 45 seconds

5. Alternating Side Lunges — 45 seconds

6. Jumping Lunges — 45 seconds


Repeat the circuit a total of 2x.


Part two: Do each of these moves for 40 seconds, then drop into a forearm plank for 20 seconds after each exercise. Rest for one minute after each set.


1. Mountain Climbers — 40 seconds

2. Forearm Plank — 20-second hold


Rest — 1 minute


3. Plank Jacks — 40 seconds

4. Forearm Plank — 20-second hold


Rest — 1 minute


5. Lateral Plank Walks — 40 seconds

6. Forearm Plank — 20-second hold


Rest — 1 minute


Repeat the circuit a total of 2x.

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