Advanced fat burning HIIT cardio workout – 30 mins.

TopShop · May 19, 2024

Advanced fat burning HIIT cardio workout – 30 mins.

By TopShop HIIT Aerobic Exercise, body project, bodyweight, Bodyweight Exercise, cardio, Fitness, Health, High-intensity Interval Training (Literature Subject), home workout, interval training, Physical Exercise (Interest), weight loss, Workout 36 Comments

Video Transcript

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[Music] interval cardio is raw and unadulterated cardiovascular exercise this workout isn’t going to win any awards for originality but it is going to get you in shape and fast welcome to interval cardio this is raw unadulterated high intensity interval training 60 seconds of hard work followed by 30 seconds of rest are we ready guys let’s get walking here on the spot knees up nice and high let’s just get our bodies warm get everything pumping through get ready for the hard work that’s ahead today’s workout isn’t going to win any awards for being original it’s all about intensity it’s all about hard work okay guys plant your feet down and reach over reach stretching through the side body breathing breathing breathing we’re just trying to lift the heart rate up here we’re not going to overdo the warm up today but we want it a little warm through our body our heart and lungs ready for what’s coming ahead let’s get running let’s get nice not too fast it’s a warm up there is plenty of hard work coming make sure then abs are engaged pumping through the whole body good stuff okay let’s get the hamstrings warm guys get them hamstrings pumped up engaged ready for work pushing through pushing through good work remembering to breathe remember to breathe take that into a little star jump let’s go breathe in through breathing through through the nose and out through the mouth okay good right now let’s move into a little run on the spot get yourself ready we’re gonna pick it up just a touch not 100 yet that’s when we do the intervals so today’s interval training is 60 seconds but if you only feel ready to do 30 seconds or 45 seconds that’s fine i don’t mind that at all as long as you’re giving your personal best while the interval is running and if you decide to do 30 do 30. you decide to 245 245 push yourself to where you feel capable of pushing three two one pick their knees up run faster work about eighty percent here but get the goal the key goal is to get your body warm and ready for high intensity five four three two one shake it out kick it out here it comes cardio interval number one which is burpees to fast feet watch us and then join if you’ve not done it before in five four three two one let’s go five four three two one come down go five four three two one come down five four three two one come down five four three two one come down five four three two one come down you’re halfway there this is tough cardio interval number one i want you to keep pushing keep them abs engaged how you going nicola this is number one this is tough and down five four three two one hit it go five four three two one last time go five four three two one and rest good take on your water you’ve got exactly 30 seconds 30 seconds to recover guys before we get going knees high feet fast breathe deep recover this is interval training we are going to move into high knees to fast feet in four three two one let’s go five four three two one let’s go five four three two one let’s go five four three two one let’s go five four three two one let’s go keeping them knees up high working it through pushing it up knees up come on you’ve got to push you got to work you’ve got to stay focused we’re halfway there stay with it guys come on push push keep it going we’ve got 20 seconds left i want determination i want focus i want fire i want you to give it all this is raw this is unadulterated this is interval training last time knees up knees up and down five four three two one and 30 seconds recovery breathe deep get some water how does that feel it’s tough it’s tough this is all about intensity this is all about hard work i don’t mind if you’ve got to press pause if you need some extra recovery time but when it comes to the interval then you’ve got to give it everything in five four three two one start jump across let’s go it’s all about working through the core working through the side glutes working through the shoulders they’re all doing this while working our a little more intensity now if you can guys work it through work it through look at alex she’s pushing she’s pushing hard she wants this keep that going good work nicola push it on push it on push it on work it through feel it don’t stop you want to stop now don’t stop keep going keep working it’s all about you push push push you’ve got 15 seconds i want intensity i want focus i want determination you got rest rests coming rest come in any second now in five push on four push on three push on two come on one and rest and breathe deep take some water on if you need it you’ve got 20 seconds deep stay strong stay determined we get in there guys we’re getting there we’re moving into football drills we’re gonna start off moving to the right this is intense this one’s tough four three two [Applause] one let’s go come on let’s see let’s see that desire let’s see that drive feel that you feel that you’re working through there yeah that’s it that’s good come on let’s get alex focus focus push work come up this is good i love this i’d love to see this this is what it’s all about we’ve got 25 seconds more you move to the right you move to the left right left you push come on 20 more seconds [Music] i’m gonna come in i don’t want to affect your pace i want to stay with you 10. come on let’s work oh this is interval training three two one and a thirty second much needed break told you it was raw i told you it was unadulterated this is the real deal this is the right way to train remember you take as long as you need to recover the next exercise is burpee punches and they’re no joke we’ve got 10 seconds everyone get into position burpees with five second countdown punches in five four three two one let’s go five four three two one come down five four three two one come down come on five four three two one come down five four three two one come down come on five four three two one come down come on long legs five four three two one come down long legs nicola good push it on five four three two one come down burpees and up five four three two one come down ten nine eight seven six five four three two one thirty seconds recovery time and boy do we need that take some water you need to get ready the next exercise [Music] squat and alternate knee lift in ten seconds everybody in position in five four three two one let’s go [Music] work it out you want some speed work it through work it through work it through work it through it’s like the new zealand hacker we’re push we push we’re push we’re push good work alex let’s go let’s go you got to find it deep inside you’re going to want it now because it’s getting tough because we’re right into the meat of the workout here come on stay with us stay with us stay with us we’re all in it together we’re all here wanting the same thing we all want health we all want improvement we all want to have a better body a healthier fitter body that’s for all of us we’re almost there we’ve got 10 seconds to go we’ve got it you’ve got it five four three two one thirty seconds breathe deep breathe deep stay strong stay strong running starts these are tough make sure you’re ready we’re going to move into running starts and these aren’t easy nicola’s going to do a moderated version keep your eyes on nicola for the moderated version let’s come down in three two one let’s go so knees in stay strong stay focused keep that intensity up determination in the mind whether or not you complete this today is in your head more than anywhere else that’s where you win that’s where it happened a little slower from nicola there that’s absolutely fine because that is still super intense alex she’s pushing this to the limit he’s got 30 seconds left and this is by no mean feat one of the toughest things you’re going to do through body projects i promise you that 20 seconds come on alex i want you to work i want you to stay focused we’ve got 15 seconds to go i’m gonna come in for the last ten come on guys let’s push let’s drive stay with it it’s all in the mind now it’s all in the head you can you can you can you can push and you can rest and recover and i only just joined in for the last few seconds that hurts that’s tough breathe deep breathe deep water if you need an extra break take a little extra break we’re going to move into knee repeaters 30 seconds on the left 30 seconds on the right 3 two one let’s go guys come on let’s work 30 seconds 30 seconds determination drive desire come on push push push push push yeah come on how much do you want it how much do you want it look at that work it through work it through come on let’s go five more seconds and we’re gonna twitch sides in three two one change it over guys come on let’s walk 30 seconds now intensity desire drive come on this is tough work it through work it through you got it yeah yeah come on come on come on let’s push it up we’re almost there come on ten nine eight seven six five four three two one and breathe good work guys good work thirty seconds recovery use it you’ve earned it we’re on to interval number nine believe it or not we’ve got heisman’s coming up in 10 seconds we’re gonna start off moving to the right we get in there guys in five four three two one let’s go push it on you can see nicola doing a slightly lower impact version for you here push through push through come on let’s work it off let’s dig deep let’s work hard push through come on alex let’s drive let’s push on a little quicker there nicola a little quicker little quicker push push push that’s good that’s how it’s done keep working keep working we’re halfway there we’re halfway there keep it working come on let’s go focus focus intervals love them hate them they’re good they do the job keep with it stay strong 10 seconds left i want you to dig i want you to push five four three two one thirty seconds recovery oh we’re moving into fast feet to punches five seconds fast feet five seconds punches i’m with you guys you’ve got 15 seconds you can keep hydrating you can kick out you can keep yourself warm you can press pause get a little more time before you hit it in four three two one let’s go five four three two one let’s go five four three two one let’s go five four three two one let’s go five four three two one let’s go five four three two one and punch five four three two one let’s go five four three two one and punch five four three two one and go come on five four three two one let’s go five four three two one and recover that was cheeky wasn’t it we’re getting tired we are working hard here i’m sure you’re working hard take your breather get your water dry off recover fight to go back end of the workout now guys we are getting there we’re getting there we’re almost there 10 seconds we’re gonna move into double scotties keep your eyes on us in five four three two one let’s go [Music] push come on 60 seconds this has got to be intense it’s got to be hard work push come on look at that intensity look at that look at that desire look at that drive stay with that come on good work nichola keep pushing keep pushing abs tight breathe we’ve got 20 seconds i’m coming with you guys i’ve reversed it that’s okay let’s keep working stay strong almost there five four three two one thirty seconds recovery breathe deep water water stay hydrated take extra rest if you need it this is tough we’re going to move into side leg repeaters come down low we’re going to start off to the right in three two one let’s go touch out touch out touch it 30 seconds this side 30 seconds the other work it off work it on push push push push push push push push keep that pace hit that pace work it through work it through in five four three two one change legs let’s go same intensity stay strong nicholas looking ahead her abs are tight she’s working hard she’s pushing on are you pushing on stay with it stay strong stay focused stay determined 15 more seconds guys look at this look at that determination keep pushing keep working i love this this is intervals this is great five four three two one thirty seconds recovery we’re gonna go for good old-fashioned high knee runs i told you there was no complexity this is all about intensity complexity is overrated intensity way underrated that’s what today’s all about in 10 seconds heine runs how you going nicola good you’re smiling is that a genuine smile i don’t know three two one let’s go knees up knees up hump your arms you don’t need to go a million miles an hour what you do need to do is get them knees up touch my head touch my hands imagine my hands there with you right now and your knee coming up and touching it coming touch it look at that good that’s what i want that’s what i want in 10 seconds we can lower the knees and up to speed three two one let’s go speed now speed speed speed come on faster faster come on speed i want speed i want speed look at that it’s lightning come on nicola faster faster alex faster quicker quicker sharper faster almost there ten nine eight seven come on six five four three two one and breathe okay 30 seconds recovery deep breaths water intervals need focus intervals need determination intervals need you to find it within yourself to give a hundred percent when you have to we’ve got five seconds until the next exercise which is straight punches in three two one let’s go come on work it through work it through stay strong stay strong stay strong less push less push less punch less punch come on all the way out all the way out all the way out all the way out look at that [Music] good shots alex keep it going nicola keep with it all the way out turn the hips turn the hips push look at this determination i love this this is what i want to see if i was there with you right now would i see this space this game face that’s what i call that that’s a game face we’ve got 20 seconds to go keep with it stay with it come on come on come on let’s go let’s go let’s go let’s go let’s go we’re almost there we’re almost there ten nine eight seven six five four three two one [Music] plan breathe [Music] oh good news one interval to go bad news fast beat to uppercuts [Applause] now when i say fast feet i don’t mean quite fast i mean usain bolt lightning fast we start with fast feet and then rapid uppercuts three two one let’s go come on speed five four three two one uppercuts let’s go roll them roll them roll them roll them roll them roll them roll them four three two one fast feet go four three two one uppercuts let’s go roll roll roll three two one fast feet go come on speed faster you’ve got a hot floor let’s move three two one uppercut go rapid rapid rapid two one fast feet go come on let’s see some speed let’s see some speed come up come on three two one up the cars go i want them fast i want them fast we’re almost there three two one fast feet count with me guys five four three two one come on oh [Applause] that’s an interval session good job everybody good job nicola that’s good that’s good all right let’s go keep the body moving keep your body moving don’t just stop grab your water dry off but keep your body moving you got to keep it going keep it moving keep it moving a little dip a little dip keep moving keep moving a little light jog guys little light jog keep the body moving keep it moving don’t stop don’t stop feel good you feel that relief washing over you them endorphins you’ve won you beat it you did it today that’s what you did that’s nice you just win every day every time you do one of these workouts every time you press play every time you reach these cooldowns which i know you do every time you’ve done what you had to do today and tomorrow we deal with tomorrow but today you’ve won let’s reach over let’s reach over let’s reach over oh feels good feels good feel that good hormone coming through you let me endorphins as you cool down slide it down be light be light relax good good you feel good alex me i feel okay shake it out and just a little bit more tap alexandra i’m gonna take you through a nice stretch to reward you for such diligent hard raw unadulterated pure interval cardio alexandra over to you thank you daniel once again oh feeling it a big time today because that was that was tough but it was good i loved it actually i loved it so let’s just take one foot forward and just bring the arms up and just rock backwards and forwards i want you to lift the back heel and then push it back down into the floor and just let the arms stretch and pull back so we’re still actively stretching through that calves a muscle two more and then your last one just hold it here bring the arms up and just push that heel back down into the floor and just bend the front leg so that weight is supporting you through the front and you get a nice stretch through the calf so again all those running uh jumps and everything that you’re doing the calf muscles really do take it so good stretch through here just lift the shoulder blades a little bit more so you get a nice stretch through the back and then take it in front and stretch out through the back of the shoulder blades too it’s good let’s change sides we’re going to switch over other leg goes forward nice long stretch up with the arm lifting the back heel and squeezing back down good so remember all the movements are nice and controlled even though we’ve got no weights we’re still working through the muscles yeah breathe last three and two your last one now this time push the heel back down and bring the arms behind you and squeeze and open up the chest squeeze the shoulder blades together and open up the chest and then just to increase that stretch a little bit more you can just bring the hip forward a little bit more and lift the arms slightly so you get a little bit more through that chest i love this stretch i feel the sweat dripping down [Music] lovely okay quad stretch bring yourself back to center hips facing forwards one arm goes out remember oh the balance i’m tired you’ve killed me he’s good knees together great same leg let’s take it forward heel goes forward pouncing supporting leg hamstring stretch here so just again tipping the body forward make sure that weights over the supporting leg toe comes back lifting that tailbone up towards the ceiling remember if you can get a little bit more just slowly inhale and exhale help the muscle to lengthen that little bit more by giving it lots of oxygen good and then when you’re ready just roll back up through the spine take it the other side quad stretch again focus lots of water today so important that you stay hydrated good a little bit more if you can just a little bit more through that toe remember to keep your hips centered and then again that tailbind up there’s a lot to think about when you’re stretching it’s not as simple and you learn to use your body a lot more efficiently by by increasing that stretch so if you feel you can give it more i always say just you know just ease in a little bit more it’s so important you’ll feel you’ll feel better the next day okay i want to give you now a really good stretch for your hip flexor so take that leg forward and take the leg back and then just keep again keeping the hips facing forwards weights over the front leg and just wiggle that leg back and just slowly ease into it now if you want to take it step further you can bring the hands down to the floor or if you feel a little bit more comfortable with coming up lift the hand up and just stretch it out here i think this is a really good one for the whole body to stretch all the way down that side and also increases your balance and stability good changing side of the leg goes forward and again just wiggle that foot back over that front leg again remember the knees in line with the ankle arm comes up remember it’s your choice arm comes up or hands go down remember to just push that hip down a little bit further but don’t twist the hips keep them centered keep them squared lovely good bring the legs back to center hip width apart a little bit further nice big breath inhaling good reaching up onto the toes lift lift lift lift and down let’s just do one more big breath good reach we stretch out through the body all the way from the toes to the fingertips nice long stretch good bring the arms and shake them out shake out the legs relax the body well done guys excellent effort have a great day

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High-Intensity Interval Training

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High-Intensity Interval Training (HIIT) is a workout method that involves short bursts of intense exercise followed by brief periods of rest or lower-intensity activity. This dynamic approach to fitness is designed to push your body to its limits and then allow it to recover, creating an efficient and effective workout routine.

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HIIT is renowned for its numerous health and fitness benefits, including:

Calorie Burning: HIIT workouts are incredibly effective at burning calories, even in short durations.
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Advanced fat burning HIIT cardio workout – 30 mins.