HIIT Cardio to Kick the Boredom out of your Cardio Workout

HIIT Cardio to Kick the Boredom out of your Cardio Workout

Let’s face it – long, slow cardio is boring. Whether you’re doing it on a treadmill, a stair stepper or the rowing machine, staring at the gym wall as you mindlessly repeat the same action can seriously do your head in.

Sure, you can always plug into your device and while away the minutes with Netflix or Instagram to cope with the boredom – but that’s nothing more than a band-aid solution.

What you really need is an arsenal of interesting, effective and stimulating cardio workouts to keep you fully engaged as you burn off the calories. Well, that is exactly what you’ll find in this article.

HIIT Cardio

Why would you spend 60 minutes trudging on a treadmill to burn 400 calories, when you can burn just as many, if not more, by stepping up the intensity and slashing the training time by 85%?

High Intensity Interval Training (HIIT) allows you to do exactly that. Based on the research of Dr. Izumi Tabata, it involves interspersing periods of full effort sprinting with even shorter periods of rest. Dr. Tabata’s original study involved subjects doing a ten-minute warmup followed by twenty seconds of all out sprinting on a spin cycle. They then recovered for ten seconds before going again. This continued for a total of eight sprints.

The results achieved were quite amazing. After a total workout time of just four minutes (excluding the ten-minute warm up), subjects burned as many calories as a 60-minute steady state cardio session.

The challenge of HIIT is that it is hard work. Your twenty second sprint sessions need to be as hard out as they possibly can. And your rest periods must be strictly limited to ten seconds, even when your heart is pounding through your chest. If you’re doing it right, by the fifth or sixth round, you’ll be questioning yourself, unsure if you can actually get through to the end.

You can perform your HIIT training cardio sessions on the treadmill, rowing machine or any other cardio device that allows you to perform at an all-out sprint level. To make it even more interesting, however, you can do it in the form of a circuit in which each of the sprint sessions involves a different exercise. Here’s how to do it . . .

Each exercise needs to be performed for twenty seconds at the fastest pace possible. You then rest for ten seconds before going directly to the next move.


Get down on all fours and crawl forward as quickly as you can move for four paces. Now, jump up into the air as high as you can. Immediately, get back on all fours and repeat.

Jump Lunge

Get down into a lunge position with your rear knee just off the ground. Drop your hips down and then explode into the air as you change your lunge from left to right.

Sprawl and Jump

Lay on your side with both hands and one foot on your side. Your legs should be stacked one on top of the other. Next, bring your top knee up toward your chest and push off the ground with both hands to get up into a standing position. Now jump up int the air. Lower and repeat.

Weighted Wood Chop

With light weights in your hands, lung to one side with your arms extended to the floor on the side of the lunging foot. Now swing the weight up to your opposite shoulder. Repeat on the other side.

Frog Jump

Lower down into a full squat. Now explode into the air, bringing your knees up to your chest. Repeat, getting in as many reps as you can over the twenty seconds.

Single Arm Kick Through

Begin in a push up position. Now transfer the weight of your body to your left arm while kicking your left leg out to the side. Immediately repeat on the other side, going back and forth as quickly as possible.

Single Leg Burpee

Begin in a push up position. Draw your right leg up toward your chest then jump up into the air. Drop back down and repeat by drawing up the opposite leg.

Crab Walk

Begin in a full squat position. Next, bend back to place your hands behind you on the floor so that you are now in a crab walk position. Now take four pace back n then four paces forward. Repeat until the twenty seconds is up.

Making It Happen

Now that you know what to do, it’s time to start thinking about how to do it. At, MiCoachee, we’ve got the programs that you need to cement the habits that will propel you toward your goals. See the https://video.micoachee.com/categories/fitness-and-improved-exercise Section of our library for more.