You don't have to run like a hamster on a treadmill or spend endless hours running in order to get cardiovascular gains. High-Intensity Interval Training (HIIT) is the training concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly. These intense workouts typically last under 30 minutes. Research shows that the shorter more intense HIIT workouts provide improved athletic capacity and cardiovascular conditioning as well as improved glucose metabolism and reductions the fat mass. The Fire Team Whiskey® Fitness Protocols are all based on the HIIT principal.

Here are Fire Team Whiskey's top 5 HIIT Cardio moves that require no equipment. You can create a HIIT workout under 30 minutes that you can do anywhere from just these 5 moves! Make sure to do a proper warm-up, then set a timer to 30-second intervals followed by 10-second breaks. Do each move for 30 seconds as fast as you can (safely and keeping to form). Take a 10-second break in between each exercise. Once you have completed all 5 exercises, take a 30-second break and then start your HIIT round from the top. Do 5 rounds of the 5 exercises and you have yourself about a 20-minute HIIT Cardio Workout. Blast some of your favorite workout tunes and enjoy a quick but super-efficient workout.

#1: SQUAT JUMPS

STAND WITH LEGS HIP WIDTHS DISTANCE APART. SITTING BACK AND DOWN, LOWER THE HIPS TO A HOVER AS IF YOU ARE SITTING IN A CHAIR. KEEP THE KNEES PUSHED BACK BEHIND THE TOES . AS YOU START TO COME OUT OF THE SQUAT POSITION, SWING YOUR ARMS FORWARD AND UP TO HELP DRIVE MOMENTUM AND JUMP INTO THE AIR. LAND SOFTLY ON THE BALLS OF THE FEET WITH KNEES SLIGHTLY BENT. SIT BACK AND DOWN, SWINGING THE ARMS DOWN AND BACK RETURNING TO THE START POSITION. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#2: SPIDER LUNGE RUNS

LAY PRONE ON A MAT AND RAISE YOUR BODY OFF THE FLOOR WITH WRISTS UNDER SHOULDERS. THE FEET SHOULD HAVE A FEW INCHES OF SPACE BETWEEN THEM, PUSHING BACK INTO THE HEELS WITH THE BODY WEIGHT BALANCING ON THE TOES AND BALLS OF THE FEET. THE ARMS SHOULD BE STRAIGHT AND SPACED WHERE THE WRISTS ARE DIRECTLY UNDER THE SHOULDERS. THE BACK SHOULD BE STRAIGHT, MAKING ONE STRAIGHT LINE FROM HEELS TO THE TOP OF THE HEAD. THE GAZE SHOULD BE ON THE FLOOR. WHILE MAINTAINING PROPER PLANK FORM, STEP THE LEFT FOOT FORWARD AND TO THE OUTSIDE OF THE LEFT HAND. RETURN THE LEG BACK TO PLANK POSITION. REPEAT WITH THE OTHER LEG. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#3: SCISSOR RUNS

STAND WITH THE LEFT LEG STAGGERED BACK AND THE RIGHT LEG STAGGERED FORWARD. THE LEFT ARM REACHED UP AND FORWARD AND THE LEFT ARM REACHS DOWN AND BACK. JUMPING STRAIGHT UP, SWITCH THE LEG AND ARM POSITIONS. LAND SOFTLY ON THE BALLS OF THE FEET. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#4: KNEE DRIVERS

STAND WITH LEGS WIDE APART AND REACH ARMS OVER HEAD LEANING TOWARDS THE LEFT. RAISE THE RIGHT KNEE UP AND ACROSS TOWARDS THE LEFT SIDE OF THE BODY. AS THE KNEE COMES UP, BRING THE HANDS DOWN TOWARDS THE KNEE. RETURN TO THE START POSITION AND SHIFT YOUR REACH TO THE RIGHT. REPEAT WITH THE LEFT KNEE BRINGING IT TO THE RIGHT SIDE OF THE BODY. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#5: HIGH KNEE MUMMY RUNS

STAND WITH LEGS SLIGHTY APART ARMS HELD IN FRONT AT CHEST LEVEL. RUN IN PLACE BRINGING YOUR KNEES TO THE NAVAL LINE OR HIGHER. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

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Top 5 Equipment Free HIIT Cardio Moves for Awesome Cardio Gains