Today I’m sharing a high energy HIIT cardio workout that will be sure to get your heart rate going.

Happy Wednesday. I feels like this week is flying by because of the holiday on Monday. It’s kind of nice to be a day ahead of where I think I am! I’m looking forward to Friday because I heading to the Make It Show again this year. I attended last year and was blown away by all of the amazingly talented artists from around Calgary. I’m hoping to find a couple gifts while I’m there. Last year I found the most amazing cherry jam. It looks like the vendor that I bought it from last year is coming back, so I’m hoping to score another jar (or two) of it again on Friday.

In case you’re in need of some workout motivation today, I thought I’d share a new workout. This is a HIIT cardio workout, which means that you’ll be working hard and then taking a break. Intervals always seem to make workouts fly by for me, so I’m hoping that this workout will seem shorter than your usual workouts.

You’ll perform each exercise for 40 seconds, followed by a 20 second rest. Once you’ve completed all 7 exercises, rest as long as you need, before you start again from the top. Complete all 7 exercises a total of 3 or 4 times for a complete workout. Remember to start with a warm up before you begin with this workout. Warm ups are so important to get your body ready for exercise. And don’t forget your cool down either. I know that it might be tempting to skip it, but they’re also really important and help your body return back to “normal” after working hard.

For timed workouts like this, I find that using a Gymboss Timer (affiliate link) is so helpful. While I can use my phone to time intervals, each interval has to be the same amount of time, which isn’t very useful for a workout like this one. While I don’t have one myself, it’s at the top of my list of fitness equipment to get. I’ve used a fellow personal trainer’s quite a few times though, and I loved it. It’s easy to figure out how to work, and once you set it, you don’t have to think about it. I’ve found that it’s been motivating to clients and as a trainer I can focus on watching my clients and making sure that they’re form is good instead of constantly checking the clock. If you tend to do a lot of workouts with timed intervals, it’s definitely worth it to check out Gymboss Timers (affiliate link).

As always, correct form should be your top priority, so don’t be afraid to take a longer rest of you need it. You don’t want to risk getting hurt. I you find that your form isn’t 100%, I’d rather you stop and rest, and then continue on with the workout. When in doubt, rest! Having to take time away from workouts because of incorrect form is never fun.

Below I’ve added a description of all the exercises in this workout, just in case you’re not familiar with any of them. However, I think they’re all pretty straight forward. For more workouts that I’ve created, check out my workouts page. I have all kinds over there – everything from strength training, to beginner workouts, and cardio. I think there’s something for everyone there.

HIIT Cardio Workout

Butt kicks

Stand with your feet hip width apart and your arms bent comfortably at the elbow. Bend your left knee and bring the heel of your left foot behind you so that it touches your butt. Lower your left foot back down to the ground and repeat with your right foot.

Jumping jacks

Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.

Mountain climbers

Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up.  An easier modification is to use a chair to put your hands on.


Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.


With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you. 

What are your favorite kinds of workouts? Let me know in the comments below and I’ll be sure to create more of them in the coming weeks. 

This post contains affiliate links. Thank you for supporting my blog, I appreciate it! 

HIIT Cardio Workout