This 20 minute workout will literally melt the fat right off your body. If you're just getting started into a fitness routine, pushing your comfort zone like this - just a little at a time - can be a great way to safely and steadily keep making forward progress in your endurance and strength. Many of these cardio exercises are highly dynamic, calling upon coordination, balance, and bodily control. This is a fun mid-range cardio workout that can easily be modified to be much more difficult, or much more beginner friendly. This routine is performed Tabata style, so that means you’ll be performing 4 rounds of each exercise. You may also want a chair available for a couple of the exercises, but it isn’t required. Then this low impact cardio and standing abs workout with no jumping may be perfect for you. “This workout advice does not take into consideration your personal fitness or health and could be dangerous if implemented incorrectly. It's a great cardio routine for intermediate exercisers, but even advanced exercisers are likely to break a sweat over the course of this half hour video. Walking for weight loss can be helpful as long as it is combined with other weekly exercises as soon as you can manage them. Cardio workouts are a great compliment to strength training for women over 40 trying to lose weight. Bodyweight workouts have become much more popular since the pandemic, as many people have adapted to finding ways to work out from home, especially when the gyms were closed. TAVIEW Exercise Bands for Arm Builder Review You don’t need fancy equipment to burn calories and get a full body workout. Your body needs time to repair itself in between tough workouts. Not only is this workout great for toning butt and thighs, it's also great for building endurance and burning fat. I wanted to push endurance, burn fat, and focus on the butt and thighs - but I wanted all of this in 40 minutes or less, because life is busy and I don't usually have time for a longer workout than that. Congratulations on completing the 20-minute fat burning HIIT workout! Min Cardio Workout Exercises It's a great workout for burning fat, boosting endurance, toning up allover and building explosive speed and strength.If you stay tuned into the workout and focus on pushing yourself hard, you will likely also find yourself sweaty and happily spent by the time you reach that Workout Complete screen.You can also check out our prebuilt programs that lay out exactly when to do which workout videos for best results.If you are finding it hard to lose weight, perhaps you need more cardio in your routine.Women over 40 require the consistent workouts for cardio and toning muscles to raise metabolism and lose weight.Repeat the circuit three times for a total of 12 minutes.This HIIT workout will be performed tabata style which means we’ll be performing 4 sets of each exercise. This is a no repeats, no equipment HIIT workout using nothing but bodyweight, high intensity exercises to get your heart pumping and your body sweating! In fact, this bodyweight HIIT and cardio workout will put your typical treadmill, elliptical, or group fitness cardio to shame. This beginner cardio workout can be done 2-3 times per week if you’d like to consistently burn calories to lose weight. If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle! Alternate between knees, keeping a fast pace and pumping your arms as if you were running in place. Lift one knee up toward your chest while jumping off the other foot. Repeat the circuit three times for a total of 12 minutes. Increase your intensity to burn the maximum about of calories and body fat as the exercises in this workout are only 20 seconds on followed by 10 seconds of rest. Replace your cardio with HIIT workouts and experience the benefits of fat burning and muscle toning — all in the same workout. If you’re looking for a fat burning workout that you can do in just 20 minutes, then this is it. PS- If you aren’t ready for a 40 min cardio workout, give these shorter workouts a try! This 40 minute cardio workout for women will have you on your way to losing weight. HIIT cardio is excellent for burning fat, boosting endurance, and even building lean muscle. HIIT cardio is a fat burning powerhouse; the short intervals ask you to push yourself much harder than you would be able to if you were doing longer duration bouts of movement. It's a great workout for burning fat, boosting endurance, toning up allover and building explosive speed and strength. This workout can be performed without any equipment, but you may use a couple of light hand weights for extra resistance. This full body routine is performed without equipment. There’s no equipment required for this routine, but you may add light hand weights for extra resistance. Take this time to mentally prepare yourself for the workout ahead and focus on your goals. HIIT workouts have gained popularity in recent years for their numerous health benefits. This workout is designed to be fast-paced and challenging, pushing you to your limits and maximizing your calorie burn. It consists of a series of high intensity strength and cardio movements that target different muscle groups throughout the body. This high intensity interval training (HIIT) routine is designed to help you burn calories, build strength, and get your heart pumping. After you’ve completed your workout at home, feel free to cool down and stretch. And if you’re getting started, the Beginner Bodyweight Workout is a great place to begin. These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share them with you today! There’s no equipment required for this routine, but you may add light dumbbells or water bottles for extra resistance. For a full set of workouts, including some 30 day workouts for women be sure to check out the workouts page. I'm not at all ashamed to admit that I was so sore after this workout. On the other hand, if coordination and bodily control is something that you struggle with, you might find this workout video challenging on a whole different level - and that's great. Don't be discouraged - this added challenge is part of the benefit and point of the workout. Adjust the rest and active periods as you need to to meet your own fitness and endurance level. Add weights for an extra challenge, or deepen the ranges of motion in order to increase the difficulty. This 30 minute indoor no equipment cardio workout is a good compliment to strength training. Quick, fast-moving cardio workouts for women are favorites of mine. This cardio HIIT no equipment workout only requires you to use your own body’s resistance. Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better. Remember, when it comes to fitness, eating for your goals is key! So if you are trying to lose weight, then you need to fix your nutrition first and foremost. Take as many breaks as needed to complete this intense HIIT workout. This HIIT workout for beginners requires NO EQUIPMENT. AND… in much less time! If you liked this workout video and want to see more like it, let us know in the comment section below. We're using a traditional Tabata workout timing structure in this particular video; 20 seconds on, 10 off. Mountain climbers target the core, shoulders, and lower body, making them a challenging full-body exercise. High knees are effective for improving leg strength, cardiovascular endurance, and core stability. Jumping jacks are a great way to engage multiple muscle groups and improve cardiovascular fitness. In this first circuit, we will be focusing on cardio movements to get your heart rate up and maximize calorie burn. KILLER HIIT WORKOUTS – No Equipment Required Do not start this fitness program if your doctor or health care provider advises against it. You should consult a health care professional before starting this or any other fitness video. The ABS and Calorie Killer Workout is a quick and effective workout perfect for those who want to trim their waistlines and get in shape. Work all your major muscle groups in just 40-minute with our abs and calorie killer workout. Save my name, email, and website in this browser for the next time I comment. If you ever find yourself getting discouraged because it seems too difficult, remember that everyone has a starting place, and just make it your main goal to push yourself a little further each time. On the other hand, you can make this harder by adding jumps or jumping more powerfully for each movement, moving faster, using a deeper range of movement, or even holding onto weights or wearing a weighted vest. I really loved this workout; it kicked my butt. This unsustainable, intense burst of energy output revs up the metabolism because the body does not instantly return to the normal rate of expenditure. With this workout, my goal was to design an efficient, thorough cardiovascular challenge in the form of HIIT, that especially targeted the large muscles of the lower body. Feel free to modify the exercises or adjust the intensity based on your fitness level. You’ve pushed yourself, burned calories, and challenged your body in a short amount of time. A dynamic warm-up that includes movements that mimic the exercises you will be doing during the workout is recommended. This HIIT workout will be performed tabata style which means we’ll be performing 4 sets of each exercise. Write down how you did, and try to do just 1 more rep or exercise next time through. That’s because a good workout and the wrong dietary strategy won’t help you lose weight. I've also included your cool down and stretch at the end of the video, so the only thing that you have to worry about is showing up and pushing yourself. I was really surprised by how red, sweaty, and winded I was all throughout this routine. High intensity interval training (HIIT) provides cardio training, but can also help build muscle, which is a great bonus. Jump to the “Best Bodyweight Exercises” section for a full breakdown of each movement. Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home. I enjoy sharing my favorite easy, quick healthy recipes, fitness tips, health supplements, and latest health breakthroughs. The 17 Best Bodyweight Exercises For Beginners This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape. “The 42 Best Bodyweight Exercises You Can Do Anywhere.“ Use this variation if you too much impact bothers your knees. As laid out above in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training! It’s better to stop and take a break than to do an exercise incorrectly. All of these HIIT workouts will burn fat and build muscle in a short amount of time. You wont get more than 2 active intervals in before you realize how much lower body work is in this routine - there's a hidden squat or lunge in almost all of these exercises and your butt and thigh muscles are going to be screaming by the time you're done with this! This will test your endurance as you improve your metabolism and heart rate as you workout to burn excess fat and weight. This is a body-weight exercise which means that you’re going to completely rely on your body’s capability and your own strength to do each and every exercise. The full body workout is perfect for both men and women to gain strength, burn fat, and improve overall conditioning. The 20-minute fat burning HIIT workout is a quick and effective way to get your heart rate up and boost your metabolism. Welcome to the 20-minute fat burning HIIT workout! So get ready to sweat and feel the burn with this fat-burning HIIT workout! This full body HIIT workout will help you to simultaneously burn fat, improve endurance, and build strength. Donkey Kicks Challenge You could also do an easier variation of each exercise in your workout for one round, slow and controlled, to prep your body for the harder workout to come. Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able). Let us build a bodyweight training program for you! If it feels too easy, move faster than we show in the video, or add a weighted vest or handweights to the exercises (where applicable). As you start to get tired, you will also need to watch your form, especially on some of the tougher exercises; being completely fatigued and pushing through with poor form can easily end in injury. No equipment, and no reason to not jump right into this quick cardio interval workout that will have you sweating in a hurry but won’t take up more than 30 minutes of your day. The exercises target the glutes, thighs, and core, and there is a heavy emphasis on both cardiovascular and muscular endurance. Workout StructureAfter a cardio warm up, we jump right into the HIIT workout, which uses intervals of 20 seconds on, 10 seconds active rest, three times through for each set. Here’s a HIIT Cardio workout designed to get you burning maximum calories in minimum time. This 40 minute workout will consist of several calisthenic body movements that will light that metabolism on fire and keep it burning for hours to come! You won't need a single piece of equipment to do this workout, but you can always add dumbbells to some of the exercises in order to increase the caloric expenditure and the difficulty of the workout. Consistency is key, so aim to incorporate this HIIT routine into your weekly fitness schedule. Remember to cool down and stretch after the workout to promote muscle recovery and flexibility. Burpees are a total body exercise that works multiple muscle groups and elevates your heart rate. Fat Burning HIIT Cardio Workout Use this cardio HIIT workout for fat loss, improving cardiovascular performance, and building lean muscle. In addition to all of these perks, the exercises in this video also help build coordination, balance, and control over your own body. This HIIT workout video doesn't require any equipment at all, which means that you can do it anywhere (any time too!). Short breaks and a focus on clean movements can help spare you from otherwise avoidable injuries that might sideline your fitness goals. While I consider it one of the most effective ways to train, you also don't want to overdue it; HIIT should not be done more than 3 times a week. While sticking to the advanced modifications leads to a brutal workout for both muscles and lungs, you can take it down a notch by following along with the low impact modifications. This 30 minute cardio workout is ideal for a wide range of fitness levels because of how easily it can be modified to be more or less challenging. Women over 40 require the consistent workouts for cardio and toning muscles to raise metabolism and lose weight. This beginner cardio workout is loved by many because of the short intervals in each exercise. Cardio workouts get our heart racing and metabolism boosted to burn energy and fat. Stay active, stay motivated, and enjoy the benefits of a fitter, stronger, and healthier body. Drive one knee toward your chest and then quickly switch legs, as if you were climbing a mountain. Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Aim to bring your knees up as high as possible. This workout is designed to be fast-paced and challenging, pushing you to your limits and maximizing your calorie burn.Bodyweight workouts have become much more popular since the pandemic, as many people have adapted to finding ways to work out from home, especially when the gyms were closed.Most of us love to hate cardio and often avoid them using our arsenal of excuses.This 20 minute workout will literally melt the fat right off your body.If it feels too easy, move faster than we show in the video, or add a weighted vest or handweights to the exercises (where applicable).On the other hand, if coordination and bodily control is something that you struggle with, you might find this workout video challenging on a whole different level - and that's great.We’ll complete 42 NO REPEAT exercises, each 30 seconds of work followed by 15 seconds of rest including.Working out at home takes away another excuse to workout. I started this website to share everything I did then and what I am currently doing to keep the weight off, now over 10 years later! Feel free to modify any of the exercise movements you don’t feel comfortable performing. Run in place, high knees, arm circles for a couple of minutes or until you feel ready to begin. I have recently seen first hand the importance of weight lifting (read this if you think it’s just for men) and cannot recommend it more for women over 40. Of course, check with your doctor to ensure you are ready for a cardio workout before starting a new exercise routine. While our high intensity interval training workout videos are incredibly effective for burning fat and increasing your metabolic threshold, it’s important to remember you shouldn't do HIIT more than three times a week (four as an absolute maximum). While this video might be one of our more moderate HIIT workouts, it’s still challenging, and no matter what your fitness level is it should get your muscles burning and your heart pounding. Get ready for a fat burning full body workout that will definitely leave you in need of a cold shower! This 30 min fat burning HIIT workout, no repeats, no equipment is a great way to elevate your heart rate and to burn some MAJOR calories. You probably already knew that, but this is not your ordinary cardio workout.The 20-minute fat burning HIIT workout is a quick and effective way to get your heart rate up and boost your metabolism.This fat burning HIIT cardio workout will leave you swimming in a pool of sweat (or at least that’s what it did to Coach).If doing just one circuit of the workout was really challenging, no big deal!Workout Structure45 Seconds Active 15 Seconds RestABAB StructureWarm up included; cool down and stretch is not (recommended; see suggestions below)If you’re looking for a fat burning workout that you can do in just 20 minutes, then this is it.If you are like me, I prefer to do my workouts at home. My goal with this routine was a smart, sweaty and challenging HIIT workout that could be done anywhere. There is no cool down in this video, so if you're not off to another video, make sure that you take the time to stretch. Whatever your fitness level, make sure that you’re pushing yourself relative to your own strengths and weaknesses. As shown, it’s not a low impact workout, but I’ve provided low impact modifications all throughout the video ( I apologize that a couple of times it took me a bit into the interval to remember to do so!). All exercises are 30 minutes or less; and are conv...Fitness for women over 40 should be a priority and this workout will help you fit it into your busy schedule.HIIT workouts have gained popularity in recent years for their numerous health benefits.This 30 minute indoor no equipment cardio workout is a good compliment to strength training.Remember, you shouldn't do HIIT more than 3 times a week.This unsustainable, intense burst of energy output revs up the metabolism because the body does not instantly return to the normal rate of expenditure.The only thing that gets you through a tough workout like this one is reminding yourself of how effective it is if you just keep pushing.All of the muscles - lower, upper and core - will be at least lightly worked throughout this routine, but the butt and thighs are what take the brunt of the punishment. Stand with your feet together and either place a thin hand towel or something lightweight right beside your foot. If you need a little extra motivation and community to help you lose weight, you are a great fit for the group! Women are losing inches and weight through the daily motivation and tips being provided. We have a Facebook weight loss group specifically designed for women over 40! You won't need any equipment, though dumbbells or resistance bands can easily make this a pretty brutal workout. I've included your warm up cardio and cool down, so that you can get in a well-rounded, smart workout in right around 35 minutes. This 40 minute tabata cardio HIIT workout will leave you swimming in a pool of your own sweat! Instead, it slowly normalizes itself over the next hours and sometime even days (depending on the intensity of the workout). There’s no equipment required for this routine and we’ll provide plenty of modifications to help you make it your own. Warm Up Cardio - 25 seconds eachJog in placeOverhead stretch + toe touchTorso twist + kneeFront kicksWarrior stretchUp and over lateral stepsSquatsSide lungesReverse lungesButt KickersSplit JumpsJumping Jacks If you stay tuned into the workout and focus on pushing yourself hard, you will likely also find yourself sweaty and happily spent by the time you reach that Workout Complete screen. All this to say, don't feel discouraged if you start to feel your coordination being challenged; these are all things that dynamic, functional, varied workouts like this one can help improve. Look no further than this 20-minute, no-equipment HIIT workout by Oliver Sjostrom. We’ll be performing 45 seconds of exercise followed by 15 seconds of rest for each movement in this no repeat workout. All exercises are 30 minutes or less; and are conv... How many calories will you burn in this 30 minute HARDCORE HIIT workout? This HIIT workout for beginners is a great way to start getting back into a workout routine. In contrast to what you see on television regarding exercise; the end goal during a good workout isn't to vomit. Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more! Do this exercise 3-4x a week for the best results. Whether you’re a beginner or an experienced fitness enthusiast, this workout is adaptable to your fitness level. With no repeats and a variety of exercises, this workout is perfect for squeezing into your busy schedule. This full-body routine combines high-intensity strength and cardio movements to help you melt away calories and build strength. Want to burn some fat and boost your cardiovascular endurance? Here’s an old school cardio workout to get your heart rate up quick, fast, and in a hurry! If you are finding it hard to lose weight, perhaps you need more cardio in your routine. Cardio workouts for women over 40 are vital to weight loss. Once you have completed the set, repeat at least 2 more times. Each exercise is 1 min each. You can also check out our prebuilt programs that lay out exactly when to do which workout videos for best results. Overtraining can be a dangerous situation and you don’t want to overtax your body and needlessly put yourself at risk for injuries or illness. The Fitness Blender Family is full of working professionals, parents, and students – some of you even fit into all three categories – so I know I’m not alone when it comes to trying to fit exercise into a busy schedule. I've tried to make this no equipment workout as accessible as possible by using only bodyweight exercises, meaning that you can take this routine with you anywhere. Today’s workout is a 40-min full body cardio workout consisting of intensive workout routines that will burn fat and calories in one challenging workout session! This 30 minute no equipment needed cardio workout for women over 40 will burn calories and melt fat away every time. Use this HIIT workout video in combination with our strength training, low impact or endurance cardio workouts, Pilates and stretching routines in order to build a program for yourself that is smart and well rounded, making it easier for you to safely work towards a strong, healthy, fit body. This 1 hour intense and sweaty step workout will challenge your overall fitness with a mixture of fat burning exercises. What did you think of this workout? If you feel like you have more energy or want to work out more once this workout is finished, I would recommend adding in a quick butt and thigh strength workout, before you do the cool down. Remember, you shouldn't do HIIT more than 3 times a week. Just watch to see how the exercise is done - make sure you have the correct form or pattern down - and then implement at your own pace. By the end of it, you’re sure to feel accomplished and ready to go on about your day. Let’s burn it out! Are you in the mood for a killer routine, but also want to take it easy on your joints? Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings. Working out at home takes away another excuse to workout. Taking the time to go to the local gym takes too much time and it would be too easy for me to procrastinate and end up not going. Great for when traveling and you don’t want to go to the hotel fitness room or for those rainy cold days outside. Fitness for women over 40 should be a priority and this workout will help you fit it into your busy schedule. Nerd Fitness cuts through the fitness B.S. I was sore for 4 days after this workout! All of the muscles - lower, upper and core - will be at least lightly worked throughout this routine, but the butt and thighs are what take the brunt of the punishment. Workout Structure45 Seconds Active 15 Seconds RestABAB StructureWarm up included; cool down and stretch is not (recommended; see suggestions below) Each exercise should be performed for 45 seconds with a 15-second rest in between. Perform each warm-up exercise for approximately 30 seconds to 1 minute to get your blood flowing and your muscles warmed up. The best part is that it requires no equipment, making it accessible for anyone, anywhere. Good luck and let’s begin the workout! There’s no equipment required for this one so it can be done anywhere, anytime. There is a long, relaxing cool down and stretch at the end of this workout. No equipment is needed in this Tabata style full body HIIT workout. Just a quick reminder, in order for the workouts to be effective, you should work as hard as you possibly can during each exercise. I've thrown in some intervals of core work that focus specifically on the abs, obliques, and lower back, just to wake up those muscles (once you're at a healthy bodyweight, those muscles may even start to make an appearance). In a nutshell, this training style causes a sort of metabolic disturbance, resulting in the body burning calories at a higher rate - up to hours later, some research indicates. You probably already knew that, but this is not your ordinary cardio workout. Here’s how to do every bodyweight exercise covered today, as well as alternatives for each. Okay, let’s talk a bit more in depth about each of the exercises in this workout! Do this routine 2-4 times a week, while taking 48 hours off between workouts. It makes for a very good companion with our strength training routines, Pilates, or even after a shorter, more intense round of one of our high intensity interval training workout videos. You can use this at home cardio routine with just about any other kind of training. What other Fitness Blender workouts can I do with this one? Though you can do this routine often, we do recommend that you check out our other hundreds of free full length workout videos in order to keep from getting bored and to prevent a plateau. If you are a beginner and not quite sure about the exercises, they are all able to be modified until you work up to the full movement. While I love the strength training workouts, I know cardio workouts are a necessary evil…and let’s face it, we feel great afterward! This cardio workout for women is designed to be fast moving (literally) and the exercises are great for beginners and more advanced alike. Calories are waiting for you to burn them away with this 30 minute indoor no equipment cardio workout. This cardio workout for women is where the fat burn happens. Can you build muscle mass with bodyweight exercises? You’re looking for a routine to get your heart rate up and burn calories without using any equipment? As a reminder, you can grab our beginner bodyweight tracking sheet, which includes a brand-new variation perfect for people who need to prioritize low-impact movements to start. Is bodyweight training effective for weight loss? Work hard and take breaks as needed … but finish the workout. The important thing is to finish the workout — you can do this! Everyone is on their own personal fitness journey, so go at your own pace and be sure to take extra breaks if and when you need them. Let us know how many calories you burn in this workout. We’ll complete 42 NO REPEAT exercises, each 30 seconds of work followed by 15 seconds of rest including. No equipment is needed for this at home workout, but be sure to grab a towel and some water as you’ll need it. This is a mid range difficulty routine (maybe a 3.5/5 on the difficulty scale, what do you guys think?) that’s a good option for just before or after a strength routine for the upper or lower body. It really pushed me and though I struggled my through the workout, I still felt really great by the time it was all over. My lower body was so thoroughly sore after this workout! While it's returning to normal, you get the benefit of burning calories at a higher rate than normal - even while you're just sitting around. Never wonder where you should put your limited time, energy, and effort. This is what we’ve dedicated our lives to, and you’re now part of a killer community. I’d love to hear how this workout went for you and how else we can help! The whole point is “do a bit more than last time.” If doing just one circuit of the workout was really challenging, no big deal! With that said, keep in mind that you should never push yourself to the point of losing your stomach during a workout. If you do it right (with proper form and at an intensity that challenges you personally) you're going to struggle your way through this workout video - and that's a good thing. The only thing that gets you through a tough workout like this one is reminding yourself of how effective it is if you just keep pushing. Bodyweight training can be great for fat loss, as long as you have your nutrition dialed in. Alternatively, you can pick one of these fun exercises to do on your off days instead! You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row. In other words; I want to encourage you to push hard, but also to respect your body and the messages it sends.This cardio HIIT no equipment workout only requires you to use your own body’s resistance.Get ready to sweat 💦 and burn a 💩 ton of calories in this no repeat, no equipment 40 min Fat Burning HIIT Workout.This Full Body HIIT Workout is perfect for anyone that wants to torch calories, burn fat and build strength and endurance at the same time.This full body routine is performed without equipment.No equipment, and no reason to not jump right into this quick cardio interval workout that will have you sweating in a hurry but won’t take up more than 30 minutes of your day.Stand with your feet together and either place a thin hand towel or something lightweight right beside your foot.Use this cardio HIIT workout for fat loss, improving cardiovascular performance, and building lean muscle. It is designed to increase your heart rate and decrease every other exercise to create a HIIT workout. Yeah it’s a little ironic considering what we do for work but we still have to fight other commitments and responsibilities to get in our own workouts. With my own workload growing more and more demanding, I’ve got an increasing need for quick workouts that are well rounded and challenging. You wont need any equipment and there are advanced and low impact modifications provided all throughout (stick with the low impact mods to make this an apartment friendly workout). This HIIT cardio puts gym cardio equipment to shame! Receive an all standing high intensity interval training workout designed for all fitness levels. Together, we’ll work through 40 HIIT exercises in 40 minutes. Get ready to sweat 💦 and burn a 💩 ton of calories in this no repeat, no equipment 40 min Fat Burning HIIT Workout. Push yourself to get your heart rate up during the 20 seconds of work so you burn as many calories as possible during the short time bursts. This HIIT workout is a little different from our others in that each exercise is only 20 seconds long followed by 20 seconds of rest. You won't need any equipment at all for this bodyweight-only, fat-burning cardio workout. In addition to the research-backed, tried and tested fat burning HIIT in this video, we also have a burnout bodyweight cardio workout after the more intense part of the routine; this will not only drive up the total calories and fat burned for the workout, but also help increase your endurance and stamina. Workout StructureStart off with warm up cardio, move into a brutal bodyweight HIIT workout, burn even more calories with the cardio burnout round along with abs and obliques work, and then finish up with a nice cool down and stretch - All without a single piece of exercise equipment. If those exercises are too difficult for you to start with, a good walking program can be a good start also. Be sure to include a warm- up and cool down when doing any of your workouts. My health is still a priority, and having quick workouts helps me maintain consistency. If you are like me, I prefer to do my workouts at home. If you came here to torch 450+ calories and burn body fat, then this is the at home workout for you. This no equipment HIIT cardio workout is NO REPEAT and NO REST. It's impossible to spot reduce fat from anywhere on the body, but one of the best things to reduce overall body fat and stubborn belly fat is with cardio of varying intensities and time spans. This HIIT workout is very effective at fat burning, but it's also fantastic for reshaping and firming the butt and thighs, and toning the abs. This fat burning HIIT cardio workout will leave you swimming in a pool of sweat (or at least that’s what it did to Coach). There’s nothing quite like a good cardio workout for women to get your heart pumping and fat burning. About this workoutAfter a gradual cardio warm up, we jump right into this bodyweight only cardio HIIT workout that doesn't require any equipment at all. This fat burning HIIT cardio workout is great for anyone who doesn’t have access to a gym, or just prefers to workout in the comfort of their own home (like us). HIIT workouts are the best way to burn body fat and build muscle at the same time. The cardio exercises in this workout are relatively light in terms of impact and bodily strain, so this workout may be done often - even most days of the week so long as you are not sore from your last time through.The whole point is “do a bit more than last time.”As shown, it’s not a low impact workout, but I’ve provided low impact modifications all throughout the video ( I apologize that a couple of times it took me a bit into the interval to remember to do so!).Feel free to modify the exercises or adjust the intensity based on your fitness level.The important thing is to finish the workout — you can do this!The best part is that it requires no equipment, making it accessible for anyone, anywhere.In this first circuit, we will be focusing on cardio movements to get your heart rate up and maximize calorie burn. No weights are needed for today’s cardio HIIT workout. This core-focused routine is designed to exercise your mid-section, burn calories, and strengthen your back for an overall healthier you. This is a no repeats, no equipment HIIT workout is great for anyone who doesn’t have access to the gym, or just prefers a full body workout at home. This Full Body HIIT Workout is perfect for anyone that wants to torch calories, burn fat and build strength and endurance at the same time. This is an amazing workout for everyone to try. Turn on some music that motivates you, put on some comfortable workout clothes, grab a water bottle, and let's get to work! An exercise mat can be helpful if you aren't on a soft surface. Workout StructureAfter a quick cardio warm up, we move on to intervals of 45/15, in an AB/AB format. This is by far the most intense workout I have done in 16 months. Men’s Fitness Beat is your go to resource for free tips and resources related to getting in shape, eating healthy, and losing weight for men! Your full body will be on fire after this Hiit training fam! Each exercise is 20 reps or 30 seconds and then you move to the next exercise. Your muscle tone has a direct effect on your metabolism and so cardio alone isn’t a good idea for women over 40. Most of us love to hate cardio and often avoid them using our arsenal of excuses. Did you have a favorite out of the new exercise combinations? I will definitely come back to this workout. In other words; I want to encourage you to push hard, but also to respect your body and the messages it sends. Often, it is motivation that is the missing link in a weight loss journey. It is natural to not be able to complete the full time the first few weeks of working out. If you have trouble with the routine, don’t get discouraged. Because it only lasts 20 seconds each time, you're basically seeking out discomfort in the form of a pace that is not sustainable for much more than that short interval. You won’t find any repeating in this workout which is perfect if you get bored easily as you’ll never perform the same move twice. This routine is performed with one minute intervals divided into 45 seconds of work followed by 15 seconds of rest. The cardio exercises in this workout are relatively light in terms of impact and bodily strain, so this workout may be done often - even most days of the week so long as you are not sore from your last time through. Additionally, this makes for a perfect recovery cardio workout - a routine that burns off a good deal of calories without disrupting the healing process after a more intense HIIT or strength training routine. Unlike many cardio workouts, this no equipment cardio workout can be done in any space, any location. Together the two types of exercises are great for burning fat and building muscles.