HIIT Training

Fat Burning Cardio Workouts That You Can Follow Along To

Welcome

Welcome to my 10 Minute Fat Burning HIIT (High-Intensity Interval Training) Workouts that you can follow along to.

In these HIIT Workouts you will be completing 40/20 intervals.

This simply means that you will be completing 40 seconds of a cardio exercise, followed by a 20 second rest period. You will repeat these 40/20 intervals for 10 sets, giving you an incredible 10 minute fat burning cardio workout.

Before you begin your workout, there are a few things you need to be aware of:

  1. WARM UP BEFORE ALL WORKOUTS. You should warm up before all HIIT workouts to ensure your muscles are warmed up and prepared for the workout to come. This will allow you to exercise to the best of your ability (which will help maximize your workout), along with decreasing your chances of injury. Due to this, I recommend that you complete the Beginner Level workout before you attempt any intermediate or advanced workouts so that you are warmed up and ready for more challenging exercises.
  2. LOW-IMPACT: If you require low-impact cardio exercises, please scroll down the page until you see Low-Impact HIIT Workouts. All other workouts include high-impact exercises.
  3. CHANGING EXERCISES: If you can’t do a particular exercise in the workout of your choice, due to injury or any other reason, you can change this exercise for any other body weight cardio exercise that you can do. NOTE: At the very bottom of this page I have added two videos which will give you a selection of other body weight cardio exercises that you can do instead.
  4. EXERCISE AT YOUR LEVEL: Make sure you choose the workout that is most suitable for your current level of fitness. If in doubt, start off at the beginner level and then progress to the next level in difficulty if you find the beginner workout too easy for you or when your fitness level improves and you want to challenge yourself.
  5. SKYROCKET YOUR RESULTS: Do you really want to improve your cardio fitness, burn off an incredible amount of calories and see your results skyrocket? If so, then you MUST use my 10 minute workouts to create a 30 to 40 minute HIIT workout. Click on “How to Create a 30-40 Minute HIIT Workout” below to be shown how to do so.

How to Create an Incredible 30-40 Minute HIIT Workout - TAKE YOUR RESULTS TO THE NEXT LEVEL

To create an incredible 30 to 40 minute HIIT workout, complete 3 rounds of these 10 minute workouts with a 1-3 minute rest break between rounds.

EXAMPLE 

Round 1: 10-minute HIIT Workout – Beginner Level*

*You MUST complete the beginner level workout for the first round so that you can warm up, whilst determining if you can increase the difficulty for the next two rounds or if you need to stay on the beginner level.

Rest Break: 1-3 minute rest break between rounds.

Round 2: 10-minute HIIT Workout – Level of your Choice.

Rest Break: 1-3 minute rest break between rounds.

Round 3: 10-minute HIIT Workout – Level of your Choice.

Stretch: Always stretch at the end of your workout.

TOTAL WORKOUT TIME: 33-39 minutes (not including stretch)

ADDITIONAL NOTES

Please note the following when designing your workout:

  1. Round 1 – Beginner Level: You MUST always complete the Beginner Level for Round 1 so that you can warm up, whilst determining if you are able to increase the difficulty level for the next two rounds.
  2. Rounds 2 and 3 – Choose Your Level: When choosing your level for rounds 2 and 3, you have the option of Beginner, Intermediate and Advanced Workouts, along with Low-Impact Workouts. Therefore, for rounds 2 and 3, you must choose the level most suitable for you.
  3. Cardio Machine Option: If you have access to a cardio machine, such as a treadmill, bike, crosstrainer or rower, you can always complete these interval training workouts on your cardio machine. All you need to do is click on one of my videos and follow the prompts of when to go fast and when to go slow.
  4. Low Impact: If you need to do low impact exercises due to injuries, pelvic floor issues or you just want to keep your workouts gentle, please complete the Low-Impact HIIT workouts OR if you have access to a cardio machine (rower, crosstrainer or bike), you could perform these HIIT workouts on your cardio machine, as described above – this will allow you to really increase your heart rate effectively whilst ensuring the workout is gentle on your joints and body.

Disclaimer

When joining me in any of these workout videos, you need to take some precautions as your health and safety is most important. To avoid any injury or harm, you need to to check your health with your doctor before exercising. If you have any pre-existing injures or medical conditions, you must not perform any of these workouts. Seek the expertise of your doctor and physiotherapist who can design an exercise program that is suitable for you. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Phil Hartshorn will not be responsible or liable for any injury or harm you may sustain as a result of this video.

HIIT Workouts

You don’t need any equipment to complete these HIIT Workouts, so you can do them anywhere, anytime.

Simply choose the level most suitable for you and get straight into your workout.

Please remember, the Beginner Level workout also doubles as a 10 minute cardio warm up. Therefore, you MUST complete this 10 minute warm up/workout before every workout you complete.

Beginner + Warm Up

Intermediate

Advanced

LOW-IMPACT HIIT Workouts

Once again, you don’t need any equipment to complete these Low-Impact HIIT Workouts, so you can do them anywhere, anytime.

Simply choose the level most suitable for you and get straight into your workout.

Beginner

Intermediate

Advanced

Bonus HIIT Workouts

Take your Cardio and Leg Workouts to a whole new level with my most popular and sought after Fat Burning Cardio and Leg HIIT Workouts.

These workouts will:

  1. Burn fat and enormous amount of calories; and
  2. Strengthen and tone your leg muscles.

Give them a try and you will soon see why they are so popular and effective.

Brutal - Leg and Cardio HIIT Workout

You will need a bench to complete this workout.

Step Workout - Cardio and Leg HIIT Workout

You will need a step to complete this workout.

50 Cardio Exercises

The following video will give you a collection of 50 cardio exercises that require minimal equipment or no equipment at all. Therefore, if you can’t do an exercise within any of the workouts above, please change this exercise for any of the bodyweight cardio exercises that you can do.

22 Low-Impact Cardio Exercises

If you can only do low-impact cardio exercises, the following video is for you. It contains 22 low-impact cardio exercises that require minimal equipment or no equipment at all so that you have a collection of low-impact cardio exercises that you can choose from. Therefore, if you can’t do an exercise within any of the workouts on this page, please change this exercise for any of the cardio exercises in this video that you can do.