Day 1: 30-Minute Cardio HIIT Workout from 4-Week Full-Body Fusion โ€ข Active by POPSUGAR
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Day 1: 30-Minute Cardio HIIT Workout

5.0 Stars · 148 Reviews

Get ready to get breathless with this HIIT workout from group fitness instructor Raneir Pollard. This session includes exercises like plank with shoulder taps, skaters, and quick feet. Throughout the 30 minutes, just remember: if you're moving, you're winning!

  • Equipment needed: none
Difficulty: All

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Overall Rating
5.0 | 148 Reviews
30-Minute Cardio HIIT Workout
The 30-Minute Cardio HIIT Workout offers a dynamic and efficient way to boost cardiovascular health and burn calories in a short amount of time. High-Intensity Interval Training (HIIT) involves alternating between intense bursts of exercise and brief periods of rest or lower-intensity activity. This workout typically includes a combination of cardio exercises such as jumping jacks, burpees, mountain climbers, and high knees, performed in rapid succession to elevate heart rate and maximize calorie burn. With its focus on short, intense bursts of activity, HIIT workouts are known for their effectiveness in improving cardiovascular fitness, increasing metabolism, and promoting fat loss. In just 30 minutes, this Cardio HIIT Workout provides a full-body challenge that can be tailored to individual fitness, making it a popular choice for those looking to maximize their workout efficiency and achieve results in less time.
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solylena @solylena
May 24, 2024
Great workout
Great way to start your day
Winona @Winona35
November 02, 2023
Very Great
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Michelle @granadaskypark
September 23, 2023
oh me got
ilike it Get ready to get breathless with this HIIT workout from group fitness instructor Raneir Pollard. This session includes exercises like plank with shoulder taps, skaters, and quick feet. Throughout the 30 minutes, just remember: if you're moving, you're winning!
SMART HOME @lapdatcamerafptvn
March 29, 2023
Great workout
For me was challengingโ€ฆ I barely catch my breath along the workout! Thanks it feels great!!
Erika @edelpaso
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Williams Packard @williamspackard5
September 23, 2022
So Incredibly Good
Love Rainer and this workout! Heโ€™s so positive and make everything feel doable. Was so fun!
Maria Wnorowski @mwnorowski
August 19, 2022
Great Challenge
Had to pause the video 20 minutes in because I felt like I was going to be sick, but after a 2 minute break, I got back into it and am very happy I made it through this workout! I was very sweaty in the end; my sister said she could see the sweat droplets on my back.
Melodie @MSlightningtwirl
June 03, 2022
I love workouts with Raneir!
For a beginner like me i sure did sweat a lot but it is so worth it! I love that you dont need any equipment to do this workout, recommend it a lot!
Zuzanna @tgfmf
January 03, 2022
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thomas walter @thomaswalter3
October 07, 2021
It's brilliant you did it
its very helpful information
Maria wilson @mariawilson3
September 24, 2021
Work out
Jasmine Malhotra @Jas007
August 30, 2021
Iโ€™ll be back ๐Ÿ˜…
Great workout, no equipment needed and easy to slip into a modification to finish out an interval if needed. Loved Raneirโ€” engaging, encouraging, and empowering. โ€œIf youโ€™re moving, youโ€™re winningโ€. Thank you!!!
August 29, 2021
Amazing workout
The best workout Iโ€™ve ever had. At some point I thought he wanted to kill me but I love him
June 17, 2021
Amazing ๐Ÿ‘Œ
Loved the pace of the workout... Enjoyed it a lot... Looking forward to more
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May 27, 2021
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Lily @Lily_Penner
May 15, 2021
Very refreshing
I had my son three months ago and I just started working out today. This was very difficult and refreshing at the same time however I could make it to only 17 mins. Hopefully tomorrow I can do the complete workout. Baby steps
Andeh Bridget @Andeh
May 08, 2021 Sweden
Great for first workout of the challenge
Just the correct intensity for the first workout. My legs were a little sore from my run yesterday so perfect for me. When I saw Rainier I thought he was going to kill me, but he went easy on me....this time.
Brenda Chu @bchuster
March 24, 2021
Love it
Amazing workout
Ana Carolina Bucchi @anabucchi
March 23, 2021
Loved it
He is my favorite! This workout is great!
Brianna @bjagoditsh
February 02, 2021
Thank you! <3
Your energy is so amazing! I have extreme anxiety, it's so hard for me to finish a workout class.. I'm so happy i did it. Your vibe is amazingg!
Isabela Martins Ricardo @badbunny
December 28, 2020
Loved it!
Loved this. Your energy is infectious. 30 minutes went by so fast!
Diane Ly @dianely80
October 17, 2020
Great workout
Great 30-minutes workout! I feel great!
Sabrina Francesca de Souza Lisboa @sabrinalisboa
October 08, 2020
amazing video! super cool workout
maria @merifra
September 16, 2020
Love the vibe
I just wish Raneir Pollard could be my friend. We'd get rid of allll the evil ants and have so much fun while simultaneously murdering every muscle in our bodies :) This was Day 1 of the 4-Week Fusion challenge and I am definitely continuing.
Olga @theobvious
August 22, 2020
Love the trainer! I'm sweating!!
Miranda @mtamok17
August 10, 2020
I love Raneir's energy and commentary throughout the workout... He makes it so much fun! Thank you!
Sonia Cruz @Cruzlady
July 24, 2020 Denver, CO
Anyone who can make me laugh while simultaneously kicking my a$$ gets a 5 Star trainer rating right off the bat!! Loved this workout - very doable, but still left me feeling stronger and healthier!
Deanna Conley @ddugs9
July 24, 2020
Great Motivator
I liked this workout because it motivated me to complete it. I am sore from the last twos day from running so, this was a great workout for that! Big Fan of Active Popsugar!
Deidra Embree @embree.deidra88
July 17, 2020
Feel Great Workout
Such a great, hard workout. I was definitely out of breath, but he makes the time fly by. Looking forward to doing more of his workouts!
Allison Rasmussen @arasmussen34
July 14, 2020
Thank you, Pollard!
Isabel Higueras Losilla @isa_hilo
July 09, 2020
This was an amazing first day workout.
Amaya Betanzos @AmayaBetanzos
July 09, 2020
Loveeee it
Absolute amazing!!!! Kisses from Portugal!! โค๏ธโค๏ธโค๏ธ
Maria @mariiajaciinta
June 29, 2020
Thank you very much! Made my day doing this workout. Your energy is inspiring! :)
Loren Stevenson @Lolly28
June 28, 2020 South Africa
Raneir Pollard is so fun the time flew by!
Nice that there were modifications. Love Raneir's encouragement.
Koharu @koharu
June 27, 2020
Great Workout!
He's such a motivating instructor. Makes you not pay too much attention to the time.
Elize @elizelim
June 25, 2020
Love the energy! And analogies help.
Nawal Abuhamdeh @nawal_abu
June 24, 2020
Amazing class!!!
Irene Sandoval @irenesandovalm
June 15, 2020
Great workout
Instructor was fun and easy to follow
Jean Bonanno @jeanbonanno
June 08, 2020
Its explosive, its energy, its sweaty and its FUN. Love Rainiers energy; it honestly just makes you want to do it even more!!!
Lucia Alejandra Reina Licona @larl31789
June 08, 2020
Great HIIT workout
Love Ranier, he's one of my favorite trainers of all! Would have liked a few more strength-focused moves sprinkled in here but it's a great workout to get you sweating and breathing hard!
Lauren Roberts @LaurenECRoberts
June 03, 2020
Great workout!
I trying to get fit and I love all Pop Sugar training. I canโ€™t wait for more!
Desire Mendez @mesired
June 01, 2020
Day 1 - A great day finished off
I loved this workout! The arms running I skipped because I had just burned my finger and it really hurt but I am feeling so so good after this and can't wait to do day 2!
Sara St Andre @SaraStandre
May 30, 2020
love the workout
Consuelo Elorza @consuelorza
May 25, 2020
Day 1
It is my first day and I am very excited I loved the routine, the whole body trains.
Sara Zozaya @sarazozaya
May 25, 2020
So much fun. Looking forward to rest of the 4 weeks! Thanks!
Shune @shune.vosloo
May 20, 2020
Loved it!
Great trainer heโ€™s fun and also explained everything brilliantly. The time went quickly because I was having fun, thank you!!!
Mollie @molsock
May 18, 2020
This was a great way to wake up the body and get moving. All the movements are achievable and you are able to adjust your level of intensity.
Joel Fischer @joelfischer
May 17, 2020
"Operation Coordination"!!
Ranier is SO much fun, SO funny and motivational! I could hardly keep up my workout at times bc I was laughing so hard...imaginary jump ropes and trees and "If you see a bee, skip it, because those bees are becoming endangered and we need them in the ecosystem"...hahahaha!!!...LOVE you, Raneir!! We need a daily podcast from you to keep the corona-crazy away!!
Molly Templeton @mollytemp1
May 17, 2020
good energy
warm up was a little weird for me - i'm used to active movement instead, but the workout was pretty good. was pushing myself to max but still had gas left in the tank so needed a bit more length or tougher exercises.
Mercer @mcsmitty710
May 16, 2020
I was dripping sweat within minutes! Got my heart rate up and felt amazing after!! Looking forward to the rest of the challenge!!
Jesenia Gervacio @jeseniag78
May 15, 2020
Day 1
This was such a fun workout. Great start for the day! Raneir has such great energy!
Brigitte @Brigitte-Anne
May 15, 2020
Whew weee
This workout is the truth. Toning, cardio and lots of fun. This is one of my favorites.
Charmaine @Koala
May 14, 2020
So much fun!
I hadn't done hiit in a while so I was a bit apprehensive about this workout, but it literally flew by! It was entertaining and fun and a great workout overall. The exercises were doable and Raneir is so much fun to workout with! Thanks you popsugar for opening Active to the public during these difficult times, it's brought me so much joy.
Marcela De Leon @marce_dleon
May 13, 2020
Good, hard FUN!
It's been a while since I've laughed...thank you for bringing joy back into my life. Can I just put you in my pocket and take you everywhere?! I loved this workout!
Sophia Chevez @Fifi90
May 12, 2020
Super energetic workout
Great instructor ! Super positive
Camille @CamilleHry
May 12, 2020
love it. so sweaty but so fun. love this trainer
Laura Vingoe-Cram @Laura64
May 10, 2020
Can't walk!
Great workout. Energetic! But for first day.. I dont know.. I cant walk normally 2 days.
Ilze Druvaskalna @ilzedruvaskalna
May 10, 2020
Raneir is the Best!!!
Intesive cardio in 30min!! I love Raneir workaouts!! Congrats to all popsugar team from Andorraa!!! XOXO!!
Tania @Tร nia
May 08, 2020
burn 187 calories in half an hour!
April 27, 2020
Great way to start your day
Elie @emoshe
April 26, 2020
219 cals!!
Burned 219 calories in this 29 min workout. It was amazing. And the time went by so quickly! Absolutely loved it!!!
veronica @vbaby623
April 22, 2020
Great !
Great workout for beginning the 4-weeks challenge ! Thank you !
April 22, 2020
great workout!
He keeps it intense, all while putting a smile on my face.
Julia Shnayder @jshnaymor
April 20, 2020
I was SWEATING but it felt so good! Child pose is the best
Marta Zuzanna @MartaZuz
April 17, 2020
Great Workout
I was dripping sweat after this workout! Loved it.
Alyssa @lyssmalone
April 16, 2020
Great first workout of the challenge!
Ada @Autumnleave
April 14, 2020
Raneir Pollard is full of energy. His humor makes the time fly by and keeps me motivated to keep coming back. Thanks !
Saumya @sk3110
April 14, 2020
Great for beginners!
This is my first day of the 4-week challenge. I haven't been active in a while so did a lot of the modified moves as appropriate. Rainer is motivating and funny in a non-obnoxious way. =) Can't wait for day 2!
VP @vap14
April 13, 2020
nice mix
Dan @Danielwu
April 12, 2020
Love Raneir Pollard & love Popsugar fitness!
Raneir's workouts set the bar in regards to full body burns, strength work, cardio work, and wonderful stretches during cool down. His humor makes the time fly by and keep me motivated to keep coming back. Thanks!
Jenny Lee @jennyleee403
April 12, 2020
Day 1 Done!
fun and sweaty!
April 11, 2020
Day 1 - done
oh yeah!! day 1 done!
Natali @Shtatskayia
April 10, 2020
Great workout
Amazing workout. Raneir is my favorite โค๏ธโค๏ธโค๏ธ his workouts are always so much fun.
Bea @Bep
April 10, 2020
Cardio HIIT
awesome workout! not easy to make me laugh while i exercise so extra points on being so funny!!
cami @camiaramayo94
April 09, 2020
Carolina Marcias @carochechi
April 09, 2020
Day 1 Done!
I loved this workout for Day 1. It was difficult but doable. Wore me out haha. Definitely feels good after your done. Loved Raneir he was fun and motivating!
April 08, 2020
Great start!
Excellent exercise!
Tina @Tinatj87
April 08, 2020
Never disappointing
Love Rainers's workouts, I've noticed they always pay off for me. Love his personality which makes everything easier. So it's a good balance between hard work and motivation with humor. Good job!
Raluca Anghel @raluca.anghel
April 08, 2020
Day 1 โœ…
That was awesome ! Thanks for that workout ! Feeling tired but so great ! โค๏ธ
Guerra @melg4
April 07, 2020
Oh Raneir, you are amazing!
Raneir is one of my favourite Popsugar trainers... He is so funny and entertaining!! His tabatas worth a try! I will definitely look for other of his workouts. Thank you for making us stay in shape during this hard Quarantine times. Greetings from Italy ๐Ÿ‡ฎ๐Ÿ‡น
Martina Fornari @lafornars
April 03, 2020
Fantastic Cardio Blast!
Love Ranier! He is so motivating and full of energy. He really makes me want to keep going. This workout was definitely a scorcher but not so hard I couldn't complete it like some other HIIT workouts. I like that he mixed high impact and low impact moves.
Casey @clgjt13
April 03, 2020 CO
Awesome workout!! Raneir Pollard is the best!
Arina @Arinaglumova
April 03, 2020
Great workout as always with Raneir!! Heโ€™s definitely a favourite!
Samie @samielaws
April 02, 2020
Day 1 done and dusted ๐Ÿ˜
...absolutley loved day 1...can't wait for day 2!!!
Kim Wasserman @rubydragonfly
April 02, 2020
Loved it!
Great introduction to the program. Can't wait for Day 2!
Michelle @michellestevenson
March 31, 2020
That was one of the funniest HIIT workouts Iโ€™ve completed!
Becky @densmore03
March 30, 2020
Rainer is one of my favourites!
Always a good one with Rainer!!
Mariam @Majam
March 30, 2020
Day 1: 30-Minute Cardio HIIT Workout.
Raneir Pollard helps me not quit. He puts so much fun in his workouts and he pulls so much out of me. I want to kill those ants! Thank you for helping me.
Rhonda Sherman @Brandons_Hippie
March 26, 2020
Day 1
Awesome HIIT sesion. I think this is a training for everybody. I can't wait to finish the challenge. :D
Mirabela @mirabella
March 26, 2020 Germany
awesome HIT workout Ranier. I have done several of your workouts on youtube.. You always deliver. I wasn't feeling up to it, however after viewing a short bit of the workout . I thought why not. Happy your motivation and all your skills helped me to join and not just watch. My endorphins came down quickly and now I feel GREAT! Thanks to you and activepopsugar for giving me the opportunity.
Gloria w Purter @gpurter
March 25, 2020
Day 1 done !
Awesome workout ! Looking forward to the next one :)
Elena Klein @kleineelli4
March 25, 2020
Loved it!
The instructor Raneir made me sweat, burn, and laugh. Such a great workout and lots of fun!
Justine @jmoss764
March 23, 2020
Kicked my butt. Raneir Pollard is one of the best trainers Iโ€™ve ever followed! Always excited for his videos
Irin @iy206
March 23, 2020
Excellent Workout!!
Wow I love this workout
Maria Carolina Fernandez de Castro @mariacarolina
March 22, 2020
Love Raneir!
It's always a great workout if he's in it :)
Lucia Gonzalez Reig @luligreig
March 22, 2020
Does not work with casting
I was really excited to use popsugar active but unfortunately the casting functionality does not work with their videos. So if I have to workout using my laptop and not from the TV, I'd rather just subscribe to other workout apps.
Sam @toasty
March 20, 2020