Fast Cardio Workout Equals 45-Minutes at the Gym

All the benefits of a long cardio session in 10 minutes!

Work smarter, not harder! Forget spending hours on the treadmill. Check out this fast HIIT cardio challenge that will give you a complete workout in just 10 minutes.

We’re bringing you a series of HIIT workouts scientifically designed to deliver results in a short period of time. High-intensity interval training, or HIIT, is a workout style that alternates bursts of high-intensity exercises with short rest periods. Over the past few years, HIIT has been growing in popularity. Trainers everywhere are using it in workout plans, and for good reason! Recent research suggests that HIIT can give you all the benefits of a complete workout in a shortened period of time.

A study conducted at McMaster University tested the effectiveness of a workout regimen based fully on interval training. The workout consisted of 20 seconds of high intensity with 2 minutes of recovery in between. There were a total of 3 high-intensity periods. Including warmup and cool down, the workout only lasted 10 minutes, but researchers found that participants experienced the same benefits as a control group exercising for a continuous 45 minutes. You can read more about the study here.

These findings are significant because they show how HIIT can help you stay in shape without investing long hours at the gym. This fast HIIT cardio challenge can equal a long cardio session in a fraction of the time. It’s ideal for busy students and professionals who want to maintain their health but don’t have hours to spare. It’s a simple no-equipment workout—no gym membership needed! You can do it outside or anywhere you have space to jump.

What You’ll Need: A gym timer (Gymboss is a free to download app)

What to Do: Warm up with a brisk walk or jog for two minutes. Set the timer for 20 seconds of high-intensity and 2 minutes of low-intensity. During the 20 seconds of high intensity, perform the exercise as fast as you can while maintaining proper form. To make the most out of your workout, you need to push yourself during these 20-second intervals. For the low-intensity recovery period, perform the exercise at a comfortable pace. Finish with a 3-minute cool down.

High-Intensity: Tuck Jump
Low-Intensity: Jog in Place

Repeat 3 times. Note that you only have to repeat the low-intensity exercise twice, in between each high-intensity interval.

Below you’ll find videos explaining how to perform the exercises with proper form.

Tuck Jump

Jog in Place


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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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