High-impact, beginner-level, lower body-focused cardio HIIT workout by Blogilates

Length: 6 min 21 sec

***Modified burpee alert!***

A HIIT-style workout composed of five moves, done for 50 seconds each with a 10 second break in between. This workout includes lunges and squats.

Included Features

Warmup No Equipment needed

Yoga mat (optional)



Space needed

Width of a yoga mat

Beginner Modifications


Apartment friendly?


Advanced Modifications


Shoes needed?



Sweat Level sweat dropx3 Fun Level happy facex3
Burn Level flamex2 Soreness Level ouchx2
Torture Level dying facex2 Ease of Following thumbs upx5

This HIIT routine is all cardio moves, so if you’re looking for a quick heart rate blast, this is it! These are pretty high impact moves, including a modified burpee that substitutes a jump for two front kicks. It’s heavy on the lower body and does have squats and lunges, so watch your knees!

Most of the moves are kind of hardcore with the potential for injury, so I highly recommend you do a warmup before this workout. Either way you will need a cool-down, too, if you aren’t doing anything else afterwards, because you will feel it!

50 seconds is quite a long interval, so this can be a torturous workout. This isn’t a typical HIIT workout where you have to repeat the video four times, but I’ll bet if you do, you’ll get a ridiculously good–and hard–workout out of it!

Since it is an intense workout but it’s not hard to do, beginners can try this workout, but I recommend that they pace themselves, and avoid trying to keep up with Cassey’s pace. Do it at your own speed; I promise you will still get a fabulous 5-minute cardio blast!

Did you try this workout? Add your comments below!