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High Intensity Interval (HIIT) Cardio Exercises for Fat Loss and Endurance

Videos Compiled By Eric Astrauskas, Spec. Hons. B.A. (Kinesiology), P.T.S.

Personal Trainer in Toronto


interval training exercises


Try some of my favourite fat burning, high intensity cardio interval, H.I.I.T., exercises. These exercises will jack up your heart rate and work almost every muscle in your body while burning a tonne of calories. To maintain muscle mass short intervals are best for cardio. A good start would be to try 30 seconds work time (working up to 1 minute), followed by 1 minute rest. Work as hard and fast as possible. Work up to one minute work time and drop down to 30 second rest time. I recommend using an interval timer and wearing a heart rate monitor for this type of training. Some of these exercises are high impact, so if you have injured joints or do not have any exercise background, avoid them. My favourite interval cardio exercises with equipment are kickboxing, batting ropes (various wave techniques) and kettlebells (swings and get-ups). Check out battling ropes and kettlebell exercises. If you have access to expensive cardio equipment, I recommend the Concept2 rower or the Assault air bike. Below is my boot camp promo video with some of my favourite HIIT exercises. Below that are a few more favourite cardio exercises you can do without any equipment.








Mountain Climbers (primarily target chest, triceps, abs, obliques)





1. Standard Burpees (whole body exercise with emphasis on chest, glutes, quads, hamstrings)




Rowing Exercises


1. Concept2 Rowing Machine Intervals (whole body exercise, heavy on the back and shoulders)


2. Weighted Sled Pulls (whole body exercise with emphasis on back and shoulders)



3. Strength Band Rows (whole body exercise with emphasis on back and shoulders)



4. Arm Pumps, Alternating Strength Band Rows (whole body exercise with emphasis on back and shoulders)




Resistance Band Punching, Boxing Drills


1. Standard Jabs (primarily target chest, shoulders, abs, obliques)




High Knees, Hill Runs, and Stadium Stairs

(primarily target glutes, hamstrings, quads, calves, abs, lower back)





Skipping Drills (primarily target hamstrings, glutes, calves, quads, abs, obliques, and shoulders)




Lunge Jumps (primarily target quads,glutes, hamstrings, calves, abs, lower back)




Lateral Shuffles (primarily target inner and outer thighs, glutes, abs, and obliques)




Weighted Sled Bear Crawl (whole body exercise with lower body emphasis on quads, hamstrings, and glutes.




Battling Ropes Exercises


1. Standard Waves with Underhand Grip (primary targets are biceps, back, shoulders, abs, and obliques)



2. Standard Waves with Overhand Grip (primary targets are triceps, back, shoulders, abs, and obliques)



3. Ins and Outs (primary targets are chest, shoulders, back, abs, and obliques)



4. Hip Toss (primary targets are shoulders, back, abs, and obliques)




More HIIT (High Intensity Interval Training) Videos Coming Soon!



Personal Trainer in Toronto

Eric Astrauskas, Spec. Hons. B.A.(Kinesiology), P.T.S.

Phone: 416-912-9716


Hours: M-F 6am-8pm, Sat+Sun 8am-12pm

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