↑

  • Recipe Index
    • Appetizers
    • Main Dish
      • Casseroles
      • Main Dishes: Beef
      • Main Dishes: Pork
      • Main Dishes: Poultry
      • Main Dishes: Vegetarian
    • Salads
    • Soups
    • Sandwiches
    • Side Dishes
    • Desserts
      • Slow Cooker
      • Instant Pot
      • Holidays
  • Travel
  • Fitness & Health
    • health
    • free workouts
    • buy chanelle’s eBook!
    • shop chanelle’s faves
  • Pets
  • Crafts & DIY
  • Lifestyle
    • entertainment
    • home decor
    • productivity
    • style & beauty

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

  • About Us
  • Terms of Use | Privacy Policy

Eat Move Make

food | travel | lifestyle

  • Recipe Index
    • Appetizers
    • Main Dish
      • Casseroles
      • Main Dishes: Beef
      • Main Dishes: Pork
      • Main Dishes: Poultry
      • Main Dishes: Vegetarian
    • Salads
    • Soups
    • Sandwiches
    • Side Dishes
    • Desserts
      • Slow Cooker
      • Instant Pot
      • Holidays
  • Travel
  • Fitness & Health
    • health
    • free workouts
    • buy chanelle’s eBook!
    • shop chanelle’s faves
  • Pets
  • Crafts & DIY
  • Lifestyle
    • entertainment
    • home decor
    • productivity
    • style & beauty
Home » Fitness » Workout Wednesday: HIIT Cardio Smash

Workout Wednesday: HIIT Cardio Smash

By: Liz  /  Published: September 15, 2015  /  Updated: October 30, 2016  /   Leave a comment

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
  • Share
  • Tweet

Welcome back to Workout Wednesday! This week’s workout is a Tabata/HIIT cardio workout.

HIIT stands for high intensity interval training and is a very effective fat burning cardio workout. You will be alternating between short bursts of activity and short breaks to really challenge your body!

For this workout you will need a HIIT/Tabata timer. You can find lots of free ones in the app store on your smartphone, or you can use an online version. Here is one I like: TabataTimer.com

WW5 HIIT Cardio SmashHIIT Cardio Smash
3 rounds
16:30 total time to complete

Prepare: Set your HIIT/Tabata timer for:

  • 10 seconds to prepare
  • 30 seconds work/10 seconds rest
  • 8 cycles (exercises)
  • 3 tabatas (rounds)

Reminder: You will be performing each exercise nonstop for 30 seconds, with 10 seconds rest between each exercise!

Exercise 1: Knees to elbows

WW5 Knees to elbows

  • Perform high knees, tapping your knee to your same-side elbow at the top of each rep

Exercise 2: Lunge knee taps

WW5 Lunge knee taps

This is just what the knee tap looks like. Remember to alternate lunges.

  • Lunge back with your right leg
  • Bend knee to tap the ground
  • Straighten leg and step forward
  • Switch to the left leg. Alternate lunges until time is up.

Exercise 3: Alternating side lunges

WW5 Alt side lunges

  • Stand with feet together, then step out wide with right leg. Knee should track over toe.
  • Return to center position, then repeat on left.

Exercise 4: Mountain climbers

WW5 Mt climbers

 

Exercise 5: Pushup punches

WW5 Pushup punches

  • Do a pushup, then punch forward with your right hand.
  • Do the same on the left. Alternate pushup/punches until time is up.

Exercise 6: Bridge booty lifts

WW5 Bridge booty lifts

  • Get on your back with knees bent
  • Lift your hips up as high as you can while keeping your shoulders on the ground – SQUEEZE the glutes
  • Repeat until time is up

Exercise 7: Down dog presses

WW5 Down dog presses

  • Get in a downward dog position, then bend your knees until they hover an inch or so above the ground
  • Return to downward dog, pressing the glutes back and up
  • Repeat until time is up

Exercise 8: Jumping jacks

WW5 Jumping jacks

Good luck, and let me know in the comments if you try this out!


Hey fit fam! Want a weekly email update on only my new fitness posts? Click here.

Related topics
Fitnesscardio hiit tabata workout wednesday

About Liz

Liz is a midwestern mom gone southern (accent in transition). She lives in North Carolina and loves cooking, baking, traveling, movies, crafts, hot and cold tea, wine, pizza and the occasional nap. She also revels in the fact she's a crazy cat lady.

Primary Sidebar

recipes in your inbox

Subscribe for the latest updates

Thank you!

You have successfully joined our subscriber list.

.

The Latest

roasted red pepper soup in bowls

Roasted Red Pepper Soup with Potatoes

spicy lemon chicken with lemon sauce

Spicy Lemon Garlic Chicken

plate of black cherry rhubarb dump cake

Black Cherry Dump Cake with Rhubarb

chipped beef on toast

Creamed Chipped Beef on Toast

add dressing to BLT salad

BLT Pasta Salad Recipe (No Mayo)

stacked strawberry grilled cheese panini

Strawberry Grilled Cheese Paninis

Eat Move Make is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon properties including, but not limited to, amazon.com, endless.com, myhabit.com, smallparts.com, or amazonwireless.com.

This means that some posts may contain affiliate links. We earn a small commission when you purchase through these links, which helps us create more great content! Full terms of use here.

Footer

Meet Liz

Hey there, i’m Liz!

I’m the founder of Eat Move Make and a North Carolina mom of two humans and six cats. I love to cook, bake, craft and travel. I’m also addicted to tea (but not sweet tea).

When I’m not creating something in my kitchen, and since my kids are now adults, I’m all about my bucket list of travel destinations and adventures.

recipes in your inbox

Subscribe for the latest updates

Thank you!

You have successfully joined our subscriber list.

.
©2021, Eat Move Make / About / Terms Of Use / Privacy Policy / Site by Pixel Me Designs