Fast Solution 13-Minute Full-Body Cardio Blast


60 MINUTE FULL BODY NO REPEAT Full Body Cardio & Strength HIIT ��Burn 482 Calories

Video taken from the channel: Penny Barnshaw Garage Fitness Girl


5 Min Fix: Cardio Blast Fat Burning Workout All Levels No Equipment Home Routine

Video taken from the channel: jessicasmithtv


15 Minute Full Body Cardio Workout CALORIE BLAST | Rebecca Louise

Video taken from the channel: Rebecca-Louise


Fastest Fat Blaster: Plyometric HIIT Cardio Workout | 13 Minute Full Length Workout Video

Video taken from the channel: jessicasmithtv


13 Minutes of Hell // Bodyweight HIIT (No Equipment)

Video taken from the channel: Christine Salus


10 MIN CALORIE BURN | Full Body Sweat for Fat Burning // No Equipment | Pamela Reif

Video taken from the channel: Pamela Reif

Quick Fix 13-Minute Full-Body Cardio Blast (Video!) You can fit this total body workout from Dana McCaw into even the busiest of schedules. It consists of just three simple body weight exercises that can be performed at different intensity levels and modifications to provide a great workout for beginners through the fittest workout warriors. 13-Minute Full Body Cardio Blast. You can fit this total body workout into even the busiest of schedules. It consists of just three simple body weight exercises that can be performed at different intensity levels and modifications to provide a great workout for beginners through the fittest workout warriors.

Full-Body Cardio Workout #1 The below workout was created by Barry’s Bootcamp chief instructor Keoni Hudoba. Warm-up with 30 seconds of frontal and lateral jumping jacks, 30 seconds of butt kicks, 30 seconds of capoeira (swing arms around to sides while simultaneously tapping the same foot behind, and 30 seconds of high knees. This quick cardio workout can be done every day as part of your regular routine (like brushing your teeth). And if, like brushing your teeth, you can turn it into a daily habit, imagine the possibilities! As far as workouts to blast fat go, this one is simple, straightforward, and some might even say enjoyable.

Full Body Cardio BLAST Workout. February 18, 2015 by [email protected] 39 Comments. It’s Wi-wi-wi Wild Workout Wednesday!!! (That’s meant to be said as though you’re announcing a DJ on the radio De-de-de-DJ Goofy White Kid <‚ÄĒ legit DJ be-te-dubs) Ok, now that we’ve had that fun, onto the post!

UNLEASH with Bipasha Basu Subscribe to Stay Fit Watch Bipasha Basu do a two step work out session whic. Quick Fix: Total Cardio Mix: Cardio Hip-hop Workout and Total Cardio Kick Workout DVD. 1 legs and butt and in the final one you will do a full body interval routine. If you are short on time you can do one routine or you could put them together for a full body cardio blast. All of those 20 Bodyweight Cardio Exercises can easily be done at home and are sure to give you a great full-body workout.

Here are two different cardio workouts you can do using these moves. The 10 Second Cardio Blast. Set a timer for 10 second intervals. Go right. Let’s have some fun moving with this quick but effective cardio session (no equipment required!) This 15-minute full length home workout routine burns calori.

The Best Cardio Workout to Blast Belly Fat. Ready, set, SPRINT. By Jessica Migala. Aug 22, 2016 Shutterstock. There are a few things you should know about belly fat.

First of all, if it seems.

List of related literature:

A 17-to-27-minute session of highintensity cardio, which mostly consists of low-intensity cooldown periods, burns more fat than 60 minutes of traditional bodybuilding cardio.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Interspersed throughout Smith’s Fat Burning Workout, even during these sections, are cuts to Kathy’s face and breasts lasting approximately six seconds, which is roughly the same amount of time as is spent on demonstrating aerobic steps new to the routine.

“Bodies Out of Bounds: Fatness and Transgression” by Jana Evans Braziel, Kathleen LeBesco
from Bodies Out of Bounds: Fatness and Transgression
by Jana Evans Braziel, Kathleen LeBesco
University of California Press, 2001

Again, research shows that this can be broken up into 10¬≠minute blocks and be just as effective‚ÄĒtwice a day for high¬≠intensity cardio, such as running, or three times a day for moderate¬≠intensity cardio, such as walking (Garber et al., 2011).

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

Cardio cool-down: Slow down whatever you are doing for an additional 5 minutes

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

If 60 minutes is too long, just cut down the number of rounds as needed to completely customize your workout.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

This lets me finish my workout in 45 minutes or so.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

The time spent on this routine would be 4 minutes, but believe me, those 4 minutes would be very taxing on your cardiovascular system.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from¬†The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

If you make it the full twenty minutes, add one more pull-up per set next time.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

One example would be to set a timer for 8 minutes and complete 25 kettlebell swings at the start of every minute; once you complete the 25 swings, you can rest and recover for the remainder of the minute.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Simply put, relatively long (five to fifteen minutes), grueling, intense sets can increase one’s chance of establishing better anabolic potential, as long as the net workout volume doesn’t exceed forty-five minutes.

“Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation” by Ori Hofmekler, Marty Gallagher
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
by Ori Hofmekler, Marty Gallagher
North Atlantic Books, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • hey Penny aewsome workout just finished love this 60min no repeat and all the combinations totally awesome would like more of these longer no repeat workout with weights. Take care fitness girl ��������������

  • I really liked this. Good one. Coming back after a month or so of being sick. Yes, please do more like this! Really good for warmups prior to a workout.

  • Sorry, I was not able to check-in this week, I was also doing some of your previous month routines:)
    Did this on Dec -20. It worked as an excellent finish to your barefoot walking workout. ��

  • Whew! I kept saying to myself that I wasn’t going to finish it and then I did! I liked the 2nd round much better than the first lol!

  • Does any one else come to her workouts when’s you’re feeling EXTRA strong?? You’re bad ass! This shit is some heavy stuff, even for me but I’d like to take this time to say thanks for helping me get stronger ūüėČ

  • #quickfixhollidaychallenge yeah! I really enjoy this one. One day I’ll try all the 5 min wo during the same session. I’m doing some yoga after this one.

  • #springahead ¬†challenge complete. I like this quick, intense HIIT workout. That said, I can only do about 3 or 4 of those squat thrusts to your 8. I modified them on the second go around using a chair. Still got my heart rate up, though. Nice day outside, finally, so I think I’ll do something active and enjoy the weather. Thanks for the workout.

  • Day 25 & 26 done. Had to combine two days of workouts into one again:( Was so tired Christmas eve and hardly had any sleep so was afraid I’d trip all over myself if I worked out. ¬†Kept busy Christmas day though and tried to rest up for another late night with family but today I felt good enough to work out. ¬†Did this first (mostly the high impact option), then the 12-Minute Fat Burning Power Walk, and then proceeded with the Total Body in 10 workout and cooled down with a quick stretch. ¬†In the afternoon I did the 15-min Kickboxing for Weight Loss because I felt I need more cardio to burn off all the pasta I’ve been eating this whole week…LOL! Did a quick stretch after as well. Wasn’t really feeling up to doing anything longer or high intensity though because still not feeling 100% but felt I needed to do something. ¬†Anyway, it’s still feel great to sweat:D ¬†I hope everyone had a good holiday!

  • Love your workouts, i can feel difference in days‚̧ԳŹ thank you for your help.
    Can u do a video for side hips, buldging curve at hip sides.

  • Oi jessicasmithtv seus v√≠deos s√£o √≥timos fa√ßo 2 ou 3 deles todos os dias, j√° emagreci 7 kg em 2 meses, al√©m de ter mudado meus h√°bitos alimentares Obrigada por publicar seus v√≠deos vc √© incr√≠vel!!!

  • First time through this workout-so glad it was short! I had never heard the term ‘plyometric’ before, so I misread the title as PIYo and thought it would be pilates and yoga. Surprise! Other than a complete lack of balance on the single leg squat jumps, the squat thrusts were the toughest thing for me. I lagged quite a bit behind you in reps the first time through because I was just slow. The second time, I was able to speed it up a bit, but I don’t think my heels ever tapped once. I think I was lucky to get down and up and give some semblance of a jump. Wow! What a workout! I’ll definitely keep this one in my rotation!

  • Hi Rebecca it would be much better if you tell in the end the average calories we have burnt in each workout ��
    That will be motivating

  • Christine I fuggin ADORE you!! I was a gym rat. More so when I was dealing with crazy stress (Divorce, cross country move, and a lot of time on my hands). I looked like a contestant on Survivor. Now that I don’t have the time, and knowing I don’t need to pay to work out, I have been using youtube as a motivator and instructor. I can’t thank you enough for the toughest bodyweight workouts!!! My only thing is that my knees are getting older…I’m 40. Sometimes if I have to do your “tuck jumps” I find it easier to do mountain climbers. Thank you for pushing me to work out harder. You are a proper Badass! Keep ’em coming!!

  • I’m so unfit:’) Great workout, I really am lying in a pool of my own sweat! If I could make any more improvments, the squatting at the start was too long so my body lost interest >.< all the rest was great though!

  • Missed yesterday, so did this one today for the Day 26 QuickFit holiday challenge before doing the Total Body in 10 workout. Definitely got my heart rate up and a bit out of breath!

  • hey Penny aewsome workout just finished it would like more of these longer 60 min no repeats hit workout with weights would like more kb db swings fitness girl ������������

  • Wow! I start work REALLY early in the morning and I’m going to try this out. TRY!! I’m not sure I can make it through but this looks fantastic!

  • I love/hate no-repeats!! I have no idea what’s coming next, but I don’t have to do it again when it is a killer!! What a great workout!! It took my 1hr 10 mins (I gave myself so longer breaks between sets when needed) and I burned 650 calories!! Thank you Penny!!

  • Day 15 and day 16 done in 1 day. Had a busy day yesterday. Did this routine and the day 15 during my laundry waiting. Thank you again! I really liked the squat jump and jumping jacks with legs together..

  • Title: 10 mins sweat workout.
    Video: 13 mins..

    Pamela: you think I count the break? Losers! do extra 2 mins for taking one min break..��

  • yes dying but it feels so good!!!! Perfect for a pick me up and got me sweating in a 44 degree weather right now ūüėČ Thanks Christine! btw.. your abs, arms, butty and all look awesome!!


  • My first hiit workout since finding out I was pregnant. I had Terrible all day sickness for months!!! Modified this of course, but absolutely loved this after a 2 mile jog!!!! Been following you for years xx

  • Burpees galore!!! �� I didn’t know you could make so many variations on the most unliked exercise! Definitely a killer workout. Good job boo ‚̧ԳŹ��

  • Penny-I am so inspired by your smiling face. I had to do a little peppermint oil to alleviate sinus pain prior to doing the workout. I couldn’t talk myself out of doing the workout today. I had to modify some moves due to an oblique strain a sore shoulder (rotator cuff). However, I feel accomplished. I even took a three hour nap. My heart smiled when I saw my name. Thank you Penny! For so much more than I can express at the moment….. I feel stronger!! ����‚Äć‚ôÄÔłŹ��

  • hey Rebecca! just wondering if this workout will give me lean and longs legs, I’m afraid it’ll make my thighs look even more muscular. Is this the right workout for lengthening my legs and making it look leaner?

  • #IFeelTheBurn This is fun and not boring at all! Thank you, Rebecca. I envy you for that nice weather. It is late January here in Michigan, and boy, do I need vitamin D. This is great for winter blues!

  • I love the 5minute fix workouts I do lower body and crdio it’s great and I also do it again in the evening it’s great workout thank you

  • I started doing workouts a week ago, and you’re like the only one who makes me the happier when it comes to do it! I really like your motivational speech, you make me feel great today. What an amazing channel! ����

  • I tried this and I hated it at the beginning i felt like if I was going to die but then when I was in the middle I felt great and tried my best to the end. Plz do more like this

  • How do you do all those moves and stick through it, Penny? You are so amazing! All I can say is, being over 50, I’m am so incredibly grateful for some of those modifications.

  • Ok I’d like to get off this ride please �� when it comes to those crunch stand up things I can’t get around my belly to stand up!! Need to go to knees first, then stand, then knees, then lay down, and repeat

  • Das erste mal habe ich dieses workout ohne weitere Pausen komplett geschafft! ���� ich bin so happy! Danke Pamela f√ľr diese tollen Workouts, die es mir m√∂glich machen auch in Zeiten von Corona ohne das Fitnessstudio fitter zu werden ��

  • Great workout for “your not in the mood of working out “ killer.
    Loved it and sweating doesn’t stop rolling down!
    And breathing… that’s another story!

  • This is one of your toughest workouts. ¬†It is definitely getting easier though I especially noticed the difference in leg strength. #quickfitholidaychallenge2014 ¬†day 16.

  • This was an amazing workout! I only discovered you a few days ago and I’ve been doing your workouts since! Whoo! I’m sweating now! That was soooo good! Now I look forward to the daily workout because you make it fun and invigorating! Keep making awesome videos!:) xx

  • Great workout! Would you consider doing an “easy on the wrist” workout? I have a wrist injury and I always try to modify your routines, but it’d be cool to see what you come up with. Thanks!

  • Day 16 done, I’ll have to do this one again soon. I had to stop a couple times because I still have a cough:( took me a bit longer than 13 mins lol.¬†

  • #summerofstrength… It’s been about 8 months since I last did this workout and now I remember why! This workout was amazingly hard! Plyo workouts still kick my butt like nobody’s business! ¬†No way I was doing a second round at least not right away. You can definitely see how it builds power and I can’t wait for the day to arrive when I can do it without having to press pause but I’m working at my own pace and striving not to compare what I can do to what @jessicasmithtv¬†can do… of course she can do it better that’s why she’s the instructor!:-) ¬†keep up the great work!
    #power   #strongbodystrongermind   #hiit   #plyo   #feelslikeimgonnadie

  • Day 16 of #SummerofStrength done! Those intervals really spiked my heart rate! Two sets of these moves were enough for me, but followed up with the Quick Cardio Fat Blast workout and 7-min. Standing Abs.

  • Just a quick Minute here…Christine…your BUTT looks INSANE!! Not being a creep I just see all the hard work you’ve been putting in at the gym and I appreciate the work it takes results are awesome:) ¬†Ps happy birthday beautiful! x

  • #SummerOfStrength ¬†Day 16: ¬†I’ll be switching this one out for the low impact HIIT workout suggested in the description. ¬†I have an on again, off again knee issue so I try to avoid too much jumping. Some jumping is ok but I can’t (or rather shouldn’t) do an entire plyometric workout. Thank you for suggesting the alternative!!!

  • Did this Day 25 of the #QuickFit Holiday Challenge today. Random workouts that I think I can manage after 3 weeks off. This one kicked my butt for sure after 5 minutes. I know I’ll get back and slow and sure will get me there. Thanks for the workout.

  • Love your videos �� exercises are really effective and beneficial. Thankyou so much! Keep up the the excellent work! We need more of your videos ����

  • Thank you so much Penny!! Been following you since lockdown in March, way back when I was in tears that my gym was closing, you’ve gotten me through quarantine, stronger than I was 6 months ago and looking forward to every workout you post! Love following you and the passion and commitment you put into your channel, thank you xx

  • Can you hear me panting from here??? ¬†OH MY! ¬†I’ve never done plyo HIIT before but definitely can see how it would be beneficial now and again…..

  • Hi Christine, ¬†great workout!! ¬†a few months ago you mentioned on one of your VLOGs that you and Denise were going to be releasing an ebook for the weight-training ¬†programme you used. ¬†You mentioned it would be released in August. ¬†Has it been released? If so, where can I buy it?? ¬†Thanks for your awesome workouts and for being so wonderfully REAL!!

  • After doing non stop shifts at work and having a family break I’m back with a bang with this one �� love no repeats, don’t think I could have done a full hour of it wasn’t. Super sweaty after this one ����

  • I keep telling my self to smile through the pain but after the past few days my knees are begging for mercy. ¬†I made it less than halfway through this one and decided to move on because I need to feel at least a little bit successful today. ¬†See ya in a few minutes on the LOW IMPACT HIIT side of things.

  • Jump Squats
    Rotating Side Plank
    Plank Jumps
    Plank Jacks
    Toe Touches
    Bicycle Crunch

    Cross Knee
    Mountain Climber
    Reach back Push Up
    Jumping Jacks
    Crunch w Stand Up
    Reverse Crunch

  • Well, I missed yesterday because I took a zumba class so, I started today with the belly buns and thighs bootcamp. ¬†Felt the burn on that one. ¬†Then, I moved onto this one. ¬†I had done this one before once, and knew it was a great sweaty killer workout. ¬†I only did it once, but I did also do the 30 minute power walk after this. ¬†Great workout day!¬†

  • #SummerofStrength day 16 is officially complete!¬† Loved it!!¬† I haven’t done HIIT in awhile so this was intense but doable.¬† I placed my palms on a footstool for the squat thrusts since I wasn’t able to put them all the way on the floor easily but it still got the heart rate pumping.

  • Week 3 Day 4 #SpringAhead done! I like this one more each time I do it. I added Low Impact HIIT from the Walk On 21 DVD, 9 Minute HIIT, and Mountain Pose from Adriene’s Foundatiins of Yoga series. Now I’ve got the energy to clean out and defrost my freezer! Thanks, Jessica!

  • Week 3, day 4 #SpringAhead ¬†challenge done. ¬†I did both of these HIIT workouts this evening. ¬†I didn’t get a walk in, but my Fitbit is showing 6,919 steps and it is almost 10:00, so I’m calling it a night. ¬†Thanks for making me sweat!

  • Hello!!:) Thank you for the great and motivational videos and tutorials! I am quite new in exercising as a few month ago I was hit by a car while crossing a street and it resulted in a broken knee. Now that I’ve recoved completely and I am more than ever determined to get in shape and exercise regularly. And I belive this video is the best way to start! <3 #IcanfeeltheburnRebecca