Cardio HIIT Workout

This Cardio HIIT Workout is a workout you can do anywhere! It does not require any equipment, making it the perfect at home workout or on-the-go travel workout. Get ready to get sweaty because this one is a cardio killer!

Cardio HIIT Workout

My cardio-loving friends, I have a kick-butt workout for you today!

Whenever I ask you guys what workouts you want to see more of on this blog, at home workouts, cardio workouts and quick workouts are typically the top requests I receive and today’s workout checks all three boxes!

Cardio HIIT Workout

This workout incorporates three blocks that you will rotate through four times. The first round is the longest (I told you I always like to get the hardest part of the workout done first!) and the duration of each subsequent round decreases a bit. Hopefully this serves as motivation to stick with it, knowing you’ll knock out the hardest part of the workout first!

Also, I am well aware that 90 seconds of some of these exercises is HARD. Taking breaks in this workout is NOT failing (always listen to your body!) but try to keep your breaks to 5-10 seconds, regroup and begin again. (You may also skip round one and begin at 60 seconds of each exercise until you feel more comfortable tackling a 90 second block.)

HIIT Cardio Workout

I hope you guys like this one! Let me know if you give it a shot and, as always, please listen to your body and rest as needed.

Exercise Descriptions


180-Degree Jump Squats: Begin in a deep squat position with your legs slightly wider than your hips and your toes pointing slightly outward. Jump up, twisting your torso and spinning your body around 180-degrees and landing softly in a squat position. Repeat, reversing the direction you jump and going back to your starting position.

High Knees: Engage your core and run quickly in place, bringing your knees up to waist height.

Crazy Jacks

Crazy Jacks: Engage your core and bring your left knee out and up to waist height while simultaneously lowering your left elbow to reach your left knee. Quickly repeat the same motion on the right side of your body and repeat rapidly.


Criss Cross Pick Ups

Criss-Cross Pick Ups: Begin with your feet shoulder-width apart and jump into a squat position, bracing your core and lightly touching the ground with your left hand. Jump up, criss-crossing your legs and landing back in a squat position, this time lightly touching the floor with your right hand. Repeat.

Butt Kickers: Begin with legs shoulder-width apart. Kick your right heel up toward your glutes. Quickly bring your right foot back down while kicking your left heel up toward your glutes. Repeat.

Star Jumps

Star Jumps: Begin with feet shoulder-width apart and arms close to your body. Squat halfway down, reaching toward your left toes with your right hand and jump up, spreading your arms and legs away from the body in mid-air. Land softly, returning back to a halfway squat position and then repeat, reaching toward your right toes with your left hand.


Plank Jacks: Begin in a plank position, with your shoulders over your wrists, your core braced and your feet together. Jump your feet out wide and then back again while upper body remains in place.

Crossbody Punch: Begin in a halfway squat position with your shoulders relaxed and core engaged. Make fists with your ands and punch your left arm across your body toward the right. Quickly pull arm back and punch with your right arm across your body toward the left.



Apparel: Top: Lululemon Cool Racerback Tank // Capris: c/o Fabletics Angela Capri // Sports Bra: c/o Reebok // Sneakers: Nike Juvenate Sneaker

Photos: Stacey Lanier Photography

Location: Burn Boot Camp


  1. Morgan says

    Completely random questions but I have to ask because I’ve been constantly reading all your monthly baby updates on Chase and literally EVERY post on pregnancy/baby you’ve written.

    I’m due in 2 weeks and I was wondering if you had any recommendations for nursing nightgowns? Or what do you find the easiest to nurse in at night? I’ve purchased one pajama set to wear (shirt & shorts) but I’m thinking nightgown for the hospital!

    Anddddd what is the app you use that tells you what you should be expecting your baby to do? I remember maybe like 3 months ago you mentioned something about an app saying Chase was about to go through a teething phase and then BAM he got 2 teeth! Or something like that! Hahah sorry for the random questions!

    Thank you 🙂


  2. Tess Van Gorder says

    How many reps of each individual exercise do you do before moving onto the next? For example, how many 180 jump squats should I complete before moving onto high knees?

    Thank you!


    • says

      Hi Tess! This is actually a timed workout so the number of reps for each exercise will vary per person. You’ll do as many reps as possible in 90 seconds in the first round, then 60 seconds in round 2, 45 seconds in round 3 and 30 seconds in round 4. I hope this makes sense!


      • Jordan says

        I am excited to try this workout too! It’s hard to get to the gym having a 7 week old!
        I just wanted to make sure I understood too, so for the first round and block, you do 90 seconds of the squats , then 90 seconds of the high knees and then 90 of the next exercise? Then move to block two and do 90 seconds of each of those and then 90 seconds each of block three? Then of course the 60,45,40. Or do you do all three exercises of block one in the 90 seconds?

        Thanks so much!



        • says

          You can actually do it however you want to!! I like to feel like I get something done, so I do 90 sec. of block one, then 60 sec., then 45… etc. before moving onto block two!


  3. says

    LOVE the format of this workout! It’s so great to be able to bust through the hardest part, feeling like you’re coming down from the mountain top most of the workout.

    I’ve been doing a ton of at-home cardio workouts lately and I think I’m addicted. The amount of variety you can get doing your own workouts, whether from archives, fellow bloggers, or youtube, is so much fun! (And then you don’t need to worry about looking like the crazy person doing burpees in a seemingly random place in the gym. Whoops! : ) )

    Thanks for sharing!
    XO, Jessica


  4. says

    Thanks for sharing this workout! I love workouts that I can do at home since I’m home with my son all day. This looks challenging and I know I’ll work up a sweat!


  5. Chelsea says

    This workout looks fantastic! Thanks so much for sharing! How much rest are you taking between rounds and between blocks of exercises? Are you just resting as needed or is there a specific time of rest you give yourself between the rounds and blocks? Thanks!! 🙂


  6. Alexandra says

    Did this workout today and it was a total killer!! 90 seconds is no joke! I especially loved that I could do the entire thing in my living room during my baby’s nap time – thanks Julie!


  7. Alyssa says

    I’ve been reading your blog for YEARS!! You are such an inspiration to me and I eventually want to start my own blog! Did you create these picture blocks with picmonkey as well? It’s ok if you don’t want to give away your secret, I just thought I would ask!!


  8. Kathy says

    Hope I can make this question make sense: do you do all 4 rounds of each block at one time (e.g., block 1 x 4 rounds then block 2 x 4 rounds then block 3 etc) or do you do one round of all 4 blocks at 90 sec each, then one round of all 4 blocks at 60 sec each then all 4 blocks at 45 sec each etc?


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