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HIIT Cardio Workout

Zachary, builder of Mariposas By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references) · Last updated June 2026

A beginner hiit cardio routine you can finish in about 30 minutes. Below are all 5 exercises with sets, reps and rest, tap any to learn the form, then load the whole workout into Mariposas with one tap.

1. Burpees

3 × 15 45s rest

2. Mountain Climbers

3 × 20 30s rest

3. Jump Squat

3 × 15 45s rest

4. High Knees

3 × 30 30s rest

5. Plank

3 × 1 45s rest
Load the HIIT Cardio workout One tap in Mariposas, track every set & rep · collect a cute pet 🐾