BurpeeGirl: 🔥Burn 600 Calories🔥STANDING HIIT CARDIO WORKOUT🔥No Equipment🔥Lose 5-7 kgs in 30 Days

Burn 600 Calories | Standing HIIT Cardio Workout is a intense low impact cardio workout from Andreea/BurpeegGirl. I do a lot of Andreea’s shorter workouts as add on/finishers. When I saw the title of this one, I knew I had to give it a try. I know from past experience that I never burn as many calories as a workout claims you will so I decided to add some things to pump up the burn. I wore a 10 pound weighted vest and I used 3 pound hand weights for most of the exercises that included any type of punch. I still didn’t burn 600 calories. The total calories I burned is 434. I did spend 14 minutes in Zone 4 of my heart rate, so I was definitely getting in some good cardio. This was enjoyable with lots of kicks and knee raises and some lower body strength work thrown in.

Each exercise is done for 40 seconds of work followed by 10 seconds of rest. During the rest Andreea previews the next move. There is a timer in the upper right hand corner of the screen counting down your intervals and rests.

Burn 600 Calories | Standing HIIT Cardio Workout is 51:35 minutes; 4:30 minute warm up and 4:20 minute cool down/stretch. No equipment needed though I wore a weighted vest and used light dumbbells for some of the moves (3 pounds).

1. Step side to side with jumping jack arms
2. Alternate tapping legs out to side, arms do 2 alternating front punches + 2 alternating overhead punches (3# DBs)
3. 2 knee raises each leg, alternate legs (done at a fast pace)
4. Wide plie squats, punch arms in front of you when in squat, pull elbows back behind you when standing
5. Step forward with one foot and do a knee raise with the other leg, step back and repeat stepping forward with other leg (so leg actions are swapped), raise arms overhead and pull elbows down
6. Alternate tapping feet forward on a diagonal while pivoting with other foot, arms do an upright row motion
7. Step forward into a front kick, step backwards and then step forward with other leg into a front kick (so leg actions are swapped)
8. Stand with legs together and torso hinged forward, squat reaching fingertips to heels then raise out of squat (with torso still hinged forward), tap one leg out to side while also raising straight arms in front of you so arms frame head, alternate legs with a squat between each side
9. Alternate tapping legs out to side, do one cross punch + one down punch w/ other arm (3# DBs)
10. Repeat #9 with arm actions swapped
11. Alternating hamstring curls, elbows are bent at 90 degrees, swing bent arms forward then pull elbows back behind you
12. Alternating reverse lunges
13. 30 second rest
14. Side to side steps, arms arch overhead hip to hip
15. Step forward and do a knee raise with other leg while bringing opposite elbow to knee, step back and repeat raising other knee
16. Alternating hamstring curls bringing foot toward opposite glute and bringing opposite hand to heel behind you when it raises, do this 3x then take 2 lateral steps
17. Stand with legs together and straight, hinge forward into a forward fold reaching hands to floor (keeping legs straight) when you raise back to standing go into a side lunge on a diagonal behind you, alternate legs with a forward fold between each side
18. Torso hinges forward slightly, alternate tapping legs behind you, raise same side straight arm overhead when tapping foot back
19. Side step knee raises–2 side steps then do a double knee raise on one leg
20. Alternate stepping one foot out to side then back in, arms do alternating punch downs
21. Stand with legs wider than hip width, toes turned out, lower into sumo squat reaching fingertips to mat, stand while chopping both straight arms up to one side, alternate sides
22. Fast feet stepping out wide then back in
23. Lift one leg up straight behind you then raise knee of other leg, elbows are bent at 90 degrees, swing arms forward then pull elbows back behind you
24. Repeat #23 with leg actions swapped
25. Alternate one squat with one good morning (hinge forward at waist with flat back), fingertips behind head, elbows out to sides
26. 30 second rest
27. Step side to side 2x + 2 hamstring curls (once each leg), arms do bent arm lateral raises
28. Stand in split stance, with back leg do one hamstring curl then step foot in to meet front leg, elbows are bent at 90 greens, swing bent arms forward then pull elbows back
29. Repeat #28 on other leg
30. Stand with legs wide and toes turned out, lower into wide plie squat, when you raise out of squat do 2 front punches, one each arm (3# DBs)
31. 2 lateral steps raising arms overhead and pulling elbows down+ 3 alternating knee raises, raise arms overhead and bring them down to tap fingers to ankles when knee raises
32. Step forward into a wide partial squat then step back bringing feet together, repeat leading with other leg
33. 2 lateral steps, arms are raise to shoulder level w/ elbows bent and palms facing floor, open and close arms when side stepping, after 2 lateral steps twist torso to one side while raising one bent arm overhead
34. Squat tapping fingers to floor, when you raise out of squat arms do upright row motion
35. Alternate tapping feet behind you, bring arms together in front of you then open them to sides
36. Tap one foot back then bring it forward into a knee raise, tap foot back again then tap it next to other foot
37. Repeat #36 on other leg
38. Step one leg out into a side lunge, step foot back in the do a straight leg side lift, repeat on other leg
39. 30 second rest
40. Alternating tap backs (like lateral skaters but not as wide), raise arms overhead wide in a V then pull elbows down to ribs
41. 2 lateral steps + 3 alternating insole taps
42. Side steps, raise straight arms in front of you to overhead and back down
43. Alternating stationary side lunges, remaining low the entire time, opposite hand taps foot while in lunge
44. Alternating knee raises, punch opposite arm overhead when knee raises
45. 2 lateral steps + 3 alternating tap backs on a diagonal, arms do wide back rows, torso is hinged partially forward
46. 2 side to side steps + 2 alternating knee raises (once each leg), push arms straight in front of you with palms flat
47. Step one leg out to front on a diagonal and lower into squat tapping fingers to floor, return to standing with feet together and push arms overhead, repeat stepping out to other side
48. Alternate tapping feet behind you, when tapping back do a front punch with same side arm (3# DBs)
49. 2 lateral steps with hands behind head and elbows open to sides + one side knee raise bringing same side elbow to knee when it raises
50. Alternating cross back/curtsy lunges

For more info on BurpeeGirl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.