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Full Body Hiit Workout for Cardiovascular Endurance
Hyrox Luke•Processed: Mar 03, 2026
0-minute workout video. HIIT, Cardio. targeting Full Body. high intensity. helps with Cardiovascular Endurance, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout consists of five rounds of bodyweight exercises aimed at building strength and endurance, including push-ups, burpees, squats, lunges, and running.
🏃 Guide
This workout is designed for individuals looking to enhance their cardiovascular endurance through a challenging bodyweight routine. It effectively addresses the need for a high-intensity workout that can be performed anywhere.
Benefits
Improves cardiovascular endurance
Enhances muscle strength and endurance
Step-by-Step Guide
1
Hand Release Push-ups
Start in a plank position, lower your body, release your hands at the bottom, and push back up. You should feel your chest and arms working. Keep your core engaged to avoid sagging hips.
2
Burpees
From standing, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up. Feel your heart rate increase and maintain a steady pace.
3
Squats
Stand with feet shoulder-width apart, lower your body as if sitting back in a chair, and rise back up. You should feel your legs and glutes working. Keep your knees aligned with your toes.
4
Lunges
Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, and return to standing. Feel the stretch in your hips and thighs.
5
400m Run
Run at a steady pace for 400 meters. Focus on your breathing and maintain a rhythm. Ensure proper running form to avoid injury.
Safety Notes
Consult a physician before starting if you have cardiovascular issues, joint problems, or are recovering from injury.
Duration: 0m 17s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
ObesityPrediabetesHypertension
Therapeutic Goals
Cardiovascular EnduranceWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Osteoarthritis
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
HIITCardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#0 min#quick#short#HIIT#Cardio#intermediate#None#Full Body#high