30 Minute HIIT CARDIO Workout // At Home (No Equipment)

30 Minute HIIT CARDIO Workout // At Home (No Equipment)

hey guys welcome to my channel and
welcome to today’s workout if you’re new here don’t forget to hit that subscribe
button and that little notification bell so you don’t miss any of my free weekly
workouts all right so it’s cardio day today you either love it or you hate it
either way we’ve got to get it done so we’re doing a hiit style cardio workout
I’m gonna start things off by guiding you through a quick warmup and guys
don’t forget to stick around after the workout for a little stretch and
cooldown you don’t need any equipment for this one today so it’s a great
cardio workout that you can do from home all you need to do is follow along I’ve
got my timer set I’m starting it right now all right guys let’s get warmed up
here we’re gonna start with a few knee pulls hugging that knee in towards the chest
squeezing the shoulder blades back we’re just waking up the hips here keeping
the core nice and engaged and let’s drop it low into some air squats keeping the
hips push back keep all the weight in those heels and make sure to keep that chest
up squeezing the glutes at the top let’s add a little side reach here alternating
sides really reach those fingertips up and over
feeling a nice pull through the side body nice that’s it going into a little torso
twist keeping our feet planted on the ground rotating from the waist
the entire upper torso is twisting feeling a little twist in that lower
back going into some leg swings here finding some balance if you need it. swing that
left leg forward and backward again loosening up that hip just kicking up as
high as you can not forcing it here and let’s go side to side now Awesome guys alright let’s do the same
thing on the other side or right leg now kicking front to back and let’s take it side to side on that
right the leg alright – time for some inchworms here
let’s start first with a couple big shoulder rolls to the back opening up
the chest and then we’re gonna walk ourselves out into that high plank
dropping into that upward facing dog And lift the hips we’ll walk it back in
all the way to the top as we reach up another big arm circle and repeat nice
guys let’s do one more here that’s it good reverse lunges now
dropping that back knee nice and low driving straight up through the front
heel making sure that front knee never passes over the toes you want to be going
straight up and down keep that core tight chest up
lunging back with that right leg let’s float that right arm up get that side
bend in again and then drop the right hand open things up to the left and push
back let’s do the same thing on the other side left arm comes up and over
and then drop that hand open up towards the right gaze up to that right hand and
let’s kick back into that high plank we’re gonna go into some mountain
climbers get that core fired up here get those ABS ready for a work out driving
the knees up towards the opposite elbow lowering down let’s throw a couple
push-ups in there getting that chest and those shoulders ready to work that’s it walking yourself back up
let’s get those knees up get that heart rate up a little bit here guys a little
jog on the spot stay nice and light on the feet to get those arms pumping now
we’re going to take it side to side ski jumps going back and forth again light on
those feet keep those feet pointing forward moving into butt kicks really
squeeze the heels up squeeze those hamstrings and it’s time for some jumping jacks get
those arms pumping crossing over now opposite hand to to alternating sides try and keep your legs straight here you
want to feel a nice pull through the back of the legs all right guys that’s
it your warm-ups complete get yourself a quick sip of water and get ready to
start your workout nice work guys grab some water and then make your way back down
on your mat starting on our backs hug those knees into the chest we’re just
gonna do a little rock here side to side massaging out that lower back taking some nice controlled inhales and
exhales then rolling like a ball here back and forth
nice and controlled just massaging out that spine keeping the core engaged and then
rocking it all the way up sitting up nice and tall then cross that right leg
over the left and twist to the right gazing over that right shoulder take
some nice big inhales right into that upper back and on your exhale coming back to Center
let’s do the same thing going the other way sitting up nice and tall twisting
to your left gazing over that left shoulder keeping the chest lifted nice big breath
here that’s it back to Center now we’re gonna
get into those hamstrings and inner thighs keeping that right leg straight
we’re gonna tuck the left heel in and shift that body weight over that right
leg pulling your toes towards you making sure you keep that left hip and glute
press down on your mat awesome let’s switch sides going the other way left
leg stays straight reach for that foot again keeping that right glute right hip
pressed down on your mat coming to the center of your mat
cross-legged here we’re gonna drop that left elbow reaching the right arm up and
over feeling a nice stretch through the side gazing down to that left elbow and
then up and over going the opposite way okay back to center bringing that right
arm across tugging the arm in towards the chest keeping the right shoulder
pressed down feeling a stretch through the shoulder and the triceps on that
right side great shake it out and let’s do the same thing for the left arm now clasping the hands behind the back
pressing the palms down and if it feels okay you can tilt forward bringing those
hands up away from the back or you can just stay seated upright whatever feels
good for you so we’re gonna make our way back up to standing and get into those
quads so grabbing onto the left ankle keeping the knees close together here
let’s get a little deeper into that quad you can pop the hips forward slightly
and squeeze the gluts and same thing on the other side grabbing on to that right
ankle and release there we go. Reaching up overhead
grabbing on to that left wrist give it a pull to the right and then to the
left alternating here and then hinging forward coming into that forward fold
gentle sway side to side releasing any tension left in that lower back and whenever you’re ready you’re rolling
up one vertebra at a time yes guys we did it we got that cardio
workout in today nice work give this video a thumbs up if you enjoyed it and
don’t forget to share it with a friend comment below let me know what kind of
workout you want to see next and of course guys don’t forget to pop on over
to Heather Robertson dot come check out the training and nutrition plans I have over
there that you can follow from the gym or from home have a wonderful day guys
and I will see you at the next workout

97 comments on “30 Minute HIIT CARDIO Workout // At Home (No Equipment)

  1. Queen Z Post author

    Thank you for putting so much effort into uploading more frequently. I appreciate it. 🥰💪🏻

  2. Nadya ChopperNyA Post author

    Hi from México, my husband and I we work with you every Workout of You, we love you, to you Workout, to music, you warmup, we love everything, it's hard, amazing, Challenger, intensive, many opcions and moves. Sorry for my english. Bye and keep goin.

  3. minor Doc Post author

    Much love❤❤ thanks for this effective workout … It was hard but i enjoyed 😍😍😍

  4. Femi Aribisala Post author

    Hi Heather! I do your workouts everyday, but I was wondering if you could do more workouts with a 20 secs active time and a 10 secs rest. The 45 secs and 15 secs rest time you currently do are really long and and challenging right now. Thanks. Love ya!

  5. Kathleen Hunt Post author

    Great workout Heather. First time I've done one of yours with warm up and cool down, areas I usually skip lol, but they flowed well in your workout and appreciate having done them. Thanks again!

  6. Nash Lantey Post author

    You're workouts are amazing! As a university student, the gym isn't part of my budget (for now) but your workouts feel even better. Forever grateful 🥰

  7. Denise R Post author

    Thanks Heather for another great workout!
    Because I like to workout every day and am trying to tone abs and build up my booty, I was wondering if I can do your cardio routines followed by a 10 min ab and or booty routine? Or is that too much? I typically like to do cardio 3 x week. Thanks again!

  8. Claudia Cruz Post author

    A m a z i n g !!!
    I loved each second of this workout ♡… thanks to share…. hugs from Mexico with love… Blessed week to you!

  9. Sylwia Vaclavek Post author

    Fantastic and simple workout. Got my blood pumping Monday morning. Great start to the week. Thank you very much!!!

  10. Rebecca Richards Post author

    Great workout, thank you! When you next do a leg workout, can you include some exercises specifically for the calf muscles please.

  11. Inna Shchelkanova Post author

    One of that rare channels, when I give my LIKE beforehand!
    Nice cardio! Thank you again and again!!

  12. Bahar Kesici Post author

    Everyday 2 times; morning and evening, I take one dose of your workouts. I 'm addicted to them, thank you so much🥰🥰

  13. Sonya Lowrie Post author

    You are simply amazing, thank you once again Heather I really appreciated the variety in this workout. Love from Australia. xx

  14. Piper Ziv Post author

    Thanks for another great workout that I can get done while my baby takes a nap. Love this one. Thanks for incorporating a warm up and cool down. Also, not sure if I haven’t noticed before but I like how there are now two camera angles so I can get a better idea of how to do the movements correctly. That 2nd set though 🥵 loved it and thanks again! 🌸💕

  15. Lexi Wood Post author

    i was getting a little sick of the same moves in every single cardio workout. this one had so many new moves and it was so much fun. i loved all of the combinations within each move because it was less boring. thanks for another great workout!!

  16. Hanan El-Basel Post author

    Thank you so much scanned through will do this week. Your so awesome Heather. Just wanted to ask you would you recommend 30 min or 45 min workout if doing cardio? 😘😘❤️

  17. Brandy Phillips Post author

    Loved this workout so much! The format is great, it flew by! Love the lunge burpees they were killer – thank you! 🙂

  18. Nina Vorobey Post author

    Hello, Heather! I enjoy your workouts very much, it's my number one youtube channel so far, thanks! Could I ask, what are your favourite workout channels, if you have any?

  19. Erin Beck Post author

    Hate cardio but loved this workout! Including warm up and cool down helped me get through it. Tough enough to feel like I made the most of my time. Need more! Thank you!

  20. Aleisha McKean Post author

    Yes! This is perfect! Thank you for the great HIIT workout complete with warm up and cool down!

  21. Aga G Post author

    Thank you, Heather. It was a challenging one! Lunge + burpee probably the hardest part at least for me. I'm happy that I did it! 253kcal during less than 29' it is a great result 😉

  22. I Seifeddine Post author

    WOW – This workout beat the crap out of me …. especially those FROG HOPS killed me……I was literally drenched by the time I got to those. KILLER WORKOUT. THANK YOU!!!!!!!!

  23. Spartan Hoplite Post author

    Te sigo fielmente ….me encantan tus videos.. contra mas duros mejor…sigue asi amiga…

  24. Angie Gordon Post author

    This one was so challenging!! But that's why I show up here every day, to be pushed further than I think I can go. Thanks!!! PS: I love that you started adding warm ups and cool downs ☺️The videos are a one stop shop for a busy gal like myself!

  25. Jennifer Jenkins Post author

    Thank you many times over! Appreciate you so very much!! Such a fun sweaty workout – again! XO

  26. Ami Jacobs Post author

    Yes! I loved the nice warm up at the beginning, & how sweaty I got! More like this! (I did also stretch my Achilles since we did a lot of jumps)

  27. Charlie Snead Post author

    Thank you Heather !! I’m 62 years old and love HiiT workouts. I can always do your workouts and substitute moves that are not hard on my knee when necessary. Thank you so much for inspiring me and many others!! You are never too old!

  28. ☆†Labyrinth Dream†★ Post author

    your voice is gentle and calming, you can work in those customer service line

  29. Jennifer Hood Celestain Post author

    Loved this workout. I hate cardio but you make it worthwhile. I am now contemplating getting up off the floor to finish the rest of my day. Keep up the great work!!

  30. Ameera Chyy Post author

    I really enjoyed this workout. It was intense but I kept pushing through and sweated it off!

  31. B Glass Post author

    This was so awesome!! Totally sweating like crazy! Such an amazing HIIT workout! Thank you for these great videos 😊

  32. Ariel Chan Post author

    Always love doing your cardio but this is too short, prob like only 20 mins aft the warm up and cool down.

    Pls do a 45-60 mins cardio workout soon.
    Thanks ❤️

  33. AmandaA0107 Post author

    I just came across your videos yesterday & started working out again.. you motivated me! Your videos are perfect for someone getting back on the wagon.. and I love that I can do this at home because I’m not ready to go back into the gym just yet! This helps me build some stamina & confidence! Thank you! ❤️

  34. Amy Ame Post author

    This is actually the first workout video I disliked. Especially to everyone new in fitness the combinations of making two exercises in one is just senseless bc you dont really get to concentrate and neither a mind-muscle-connection….

  35. Lynne Kostiuk Post author

    Really enjoyed this workout! Not as much repetition and There was enough variety to keep me going. I also liked the warm up and cool down aspects of the work up built in!

  36. Anita Adams Post author

    Thanks for including that awesome warmup and cooldown! My 51 year old self really appreciates it! 🙂

  37. Jaquel Streets Post author

    First time joining you, and I enjoyed it tremendously! You gained a new subscriber!

  38. Anne Dennis Post author

    I switched to your workouts after following another very famous HIIT trainer. I was barely losing any weight or gaining any kind of shape. Your workouts are so much more intense, and people have noticed how much weight I have dropped in the last couple of months! I'm really happy, thank you!

    Could I make a request for more 30 minute HIIT workouts please? They work so well for me around work and my kids 😊

  39. FaithLinh Rowe Post author

    Yay!!! Done!👍🙌👏💪🙂
    It would be great that YouTube allows to sync these workout sessions to their Google Fit. 😊

  40. Sara Gretlein Post author

    I love all of your workouts Heather. You have great motivating music with your workouts that make you feel like moving your body. Thank you!!

  41. Nadya Camelia Post author

    THANK YOU SO MUCH FOR THIS VIDEO and all your video of work out i am french and i love this work out! this is so hard and same time so amazing because i burn my fat lol love you!


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