This no-equipment cardio workout features 4 rounds of high-energy intervals: 20 seconds on, 10 seconds off, alternating between two powerful moves for each 4-minute set. We finish strong with an 8-minute finale, repeating each move for 40 seconds with a 20-second rest. This class is designed using high-intensity interval training (HIIT) to elevate your heart rate, boost endurance, and maximize results in minimal time. HIIT is one of the most efficient ways to burn calories, improve cardiovascular health, and build metabolic strength—all in less time than traditional cardio. These quick, intense bursts push your body to work harder, helping you get stronger and fitter, fast.