This full body cardio HIIT workout consists of 9 exercises, where each one lasts for 30 seconds. The rest between exercises is 15 seconds. This is called a giant set. A giant set means that you have to do more than 4 exercises in a row with no more than 10-15 seconds of rest in between.

You have to do 3 rounds of this giant set. One round, including the rest after each one, should last for around 10 minutes. The rest after each round should be between 2 and 4 minutes.

This workout will burn your calories. So, if it is winter season, and you gained some weight, this is a perfect workout for you to lose some weight fast. If you feel that this workout is too easy for you, you can rest for less than 15 seconds between exercises and less than 2 minutes between rounds. First, try to shorten the rest time between rounds, and if it is still easy for you, you can start resting for less than 15 seconds between exercises.

This workout duration is only 30 minutes, and you need no special equipment, so you can try this workout in the comfort of your home. Of course, you can try this workout at the end of a weightlifting workout as a special cardio session instead of running on a treadmill.

GENERAL BENEFITS

High-Intensity Interval Training (HIIT) has gained popularity for its effectiveness in providing various health benefits. Here are some of the benefits of short HIIT workouts:

1. Time Efficiency:

   • HIIT workouts are known for their brevity. Short sessions, typically ranging from 15 to 30 minutes, can deliver significant benefits in a fraction of the time compared to traditional steady-state workouts.

2. Improved Cardiovascular Health:

   • HIIT has been shown to improve cardiovascular health by increasing heart health and reducing the risk of heart disease. The intense bursts of activity followed by short rest periods help enhance the efficiency of the cardiovascular system.

3. Fat Burning and Weight Loss:

   • HIIT can be highly effective for burning calories and promoting weight loss. The intense intervals elevate the metabolic rate, leading to continued calorie burn even after the workout is completed.

4. Muscle Preservation:

   • Short HIIT sessions help preserve muscle mass while promoting fat loss. This is particularly beneficial for individuals aiming to lose weight without sacrificing lean muscle tissue.

5. Metabolic Rate Boost:

   • HIIT can elevate your metabolic rate for an extended period post-exercise, known as the afterburn effect or excess post-exercise oxygen consumption (EPOC). This means you continue to burn calories even after the workout is finished.

6. Improved Insulin Sensitivity:

   • HIIT has been linked to increased insulin sensitivity, which is crucial for blood sugar regulation. This can be beneficial for individuals with or at risk of type 2 diabetes.

7. Convenience and Accessibility:

   • Short HIIT workouts are convenient for those with busy schedules. They can be done at home or in a small space, requiring minimal or no equipment, making it accessible to a wide range of people.

8. Variety and Adaptability:

   • HIIT workouts can be adapted to various fitness levels and preferences. The exercises and intensity can be modified to suit individual needs, providing a versatile and engaging workout routine.

9. Mood and Mental Health:

   • Exercise, including HIIT, has been shown to positively impact mood by releasing endorphins, reducing stress, and improving overall mental well-being.

10. Increased Oxygen Consumption:

    • HIIT enhances your body's oxygen consumption, improving lung and respiratory function. This can lead to increased endurance and overall fitness.

11. Maintaining Interest and Motivation:

    • The high-intensity nature of HIIT keeps workouts interesting and challenging, which can help individuals stay motivated and committed to their fitness routines.