Sweat and Burn HIIT/Strength Workout [Video]

All you need is 20 minutes to get in an awesome strength burn and cardio sweat! I love adding cardio blasts to my strength workouts because I burn more calories in less time, and check both boxes for strength and cardio. You’ll get the lean muscle-building benefits of strength and the fat loss powers + heart benefits of cardio. 

Squat jump

My friend Katie is in this video and provides low-impact and prenatal modifications for the exercises. As always, talk to a doctor before making any fitness changes. Honor your body and modify as needed. Here’s what the workout looks like:

HIIT and strength workout you can do at home:

Sweat and burn workout

Here’s the full follow-along video:

and a quick video with demos for the moves:

Please let me know if you give it a try!!



Video: Grant Hunker

Workout partner-in-crime: Katie Surridge

Studio: Animas

Wearing: lululemon align crops, this tank, APL sneakers

More quick and intense workouts you can do at home:

Cardio weights blast

Total body strength + HIIT

Upper body blast

Prenatal workout video

Total body barre

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  1. Kelli on April 2, 2019 at 9:30 am

    How often should you do a workout like this ?

    • Fitnessista on April 2, 2019 at 9:51 am

      Max 2-3 times a week on non-consecutive days

  2. Stacey Racette on April 2, 2019 at 11:03 am

    I don’t see the video link?

    • Fitnessista on April 2, 2019 at 11:35 am

      Are you on desktop or mobile? It’s on my YouTube too- YouTube.com/fitnessista

      • Stacey Racette on April 2, 2019 at 2:33 pm

        I’m on desktop It says here: and here: but no link. I was just wondering because I was sharing it with a group at work who don’t normally follow you so I thought there were going to be links too.

  3. Mayacook on April 2, 2019 at 3:55 pm

    Exactly what I needed….thanks !

  4. Sarah on April 2, 2019 at 5:07 pm

    Gina! I just got a linkedin request from you and was a little confused- is it a hack or something? Or is that actually you? I was like “she knows who I am?” lol

  5. Bekah on April 2, 2019 at 8:45 pm

    This was just what I needed today! I was wanting a quick cardio/strength burn after the kiddos got put down and this was perfect. My thighs were shaking! Thank you so much 🙂

  6. Debbie on October 1, 2019 at 4:30 pm

    Thank you so much for a great quick workout! I knocked it out while my newborn was sleeping. Thank you!!!

  7. Sky Lee on June 16, 2020 at 10:36 am

    Hey, this is the first time I comment on any workout video, but I just have to tell you this is such an awesome workout for me! I was tired and stressed at the end of the day, looking forward to burning and sweat, but I also need to feel better mentally, and I don’t want too intense HIIT with jumping and burpees. This is my favorite HIIT that I have ever done and my body feels also opened and relaxed, I can feel my body better and also burn some sweat. I just love it so much so much. Next time when I have more time, I probably gonna repeat this 30 mins for 2 times. It’s just so great. Thank you so much for producing such amazing content!

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