Almost all HIIT routines will give you an intense cardio hit. However, if you choose cardio intensive exercises for each interval you will be able to design HIIT routines for serious cardio workouts that require little time. Combine moving your body weight with the cardio intervals. For example, jumping rope requires you to project your body off the floor and air squats require a controlled movement of your mass both upward and downward.

Interval: 30 seconds Rest: 10 seconds Rounds: 3

Jump Rope Mountain Climbers High Knees Air Squats