20 MIN CARDIO HIIT WORKOUT - No Squats or Lunges - ALL STANDING

Get your heart rate pumping with this 20 minute cardio HIIT workout that is done without any squats or lunges and can be done entirely standing up! With a combination of high intensity exercises designed to challenge your cardiovascular endurance and burn fat, you'll be sweating and feeling the burn.
💪 Workout Programs: www.skool.com/training-grounds
🚀 Advanced Programs + Coaching: www.skool.com/modern-day-warrior
▸ All Standing HIIT Workout
▸ Time: 20 Min
▸ Intervals: 45s On/ 15s Rest
▸ No Equipment
▸ Calorie Burn ~400
Let me know what you think about this workout, share your progress, or ask me a question in the comments! 💬💙
IG: / olisjostrom
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Music: www.epidemicsound.com/referra...

[@goshoveaneedleupyourass]

I was on the verge of obesity and severely insecure about my body. One day I decided that enough was enough. I cut down my calories from 1800 a day to 800. I was in a calorie deficit of around 1100 calories. Then I started to do this workout and entered a deficit of 1500 calories. Did this workout consistently for 5 days a week and monitored my calories. 3 months later and I've already taken my BMI into the 86% (it was 95 before). Just a few more months and I'll enter the normal range. THEY DONT KNOW ME SON 🔥

[@Gunngirl]

Wow, what are you eating to be in only 800 calories? I’m doing 1500 but I force myself to stay way under.

[@goshoveaneedleupyourass]

@@Gunngirl mostly curbing carbs and sugars. Stick to around 250 cals per meal. Also drink a lot of water since it's easy to mistake thirst for hunger

[@KdsJsjs]

How many times are you doing this workout per session?

[@mariaelenacastroleo6756]

LEO Y Yazmin.❤❤

[@SheheerKhan-jn5rh]

Stay hard

[@CLLEON]

This is perfectly awesome - sometimes going to ground is too much for my 50 yr old body. Enjoyed this a lot 💪🏽

[@wowzatrishiebunz]

I love the style and exercises you do!!! Thank you so much!! Please keep posting workouts.

[@alejandrov23]

I love your HITT cardio workouts I just find them fun and entertaining along with very challenging but thanks for always making it interesting and accessibly.

[@joojoobean84]

Just smashed that one out over my lunch break! Thanks so much Oliver! 💪

[@zernetrix]

Hi, I’ve been trying to loose weight for a long time and it’s been really hard, I don’t really have time for the gym and I don’t have the money to pay for a bunch of workout stuff. Your videos are fast, intense and equipment free. I think your really helping me take a step in the right direction and I hope you can wish me luck on my goal. Thank you!

[@Mr-Mr66]

How are you doing?

[@cbgbstew4072]

First workout with you and loved it! It’s just what my knees needed today: all of the intensity and none of the squats and lunges!

[@Rayis4444]

Definitely one of my favourite workouts. And one of the best instructors for sure. This workout is accessible yet challenging. I love it.

[@elenaturcanu9846]

Third week with those inspiring video🎉. My body gets a new shape, more energy through the day, no back pain😊 Thanks

[@lissetttovar]

The short and sweat sweat!!! Bravo! ❤🎉

[@charlo7518]

Loved this!! 1st time doing one of your workouts! Loved that it was all standing and no squats!!! Thank you!! ❤

[@josecortez1001]

Fantastic class when short on time. Thank you.

[@user-kz8xs5pc3j]

Amazing workout!!! Thank you!!!!🫶🌷🇬🇷

[@vanessademimuid6532]

Cette séance était super j ai adoré et bien transpiré. Le cardio est bien monté aussi.👍👍👍 Merci beaucoup 😊

[@4everprosperous]

Killer 20 mins..just what I needed...thanks Oliver💪🏾

[@OliverSjostrom]

crushed it! 🔥

[@user-zo9cu3cr4b]

​@OliverSjostrom I'm following your knee up+cross punch I'm using my 3kg +3kg =6kg dumbells fighting Korea tiger power fighting 🇻🇳🇻🇳🇹🇴🇹🇴🇰🇷🇰🇷🇧🇩🇧🇩🇰🇷🇰🇷🇰🇷🇰🇷🇨🇦🇨🇦🇩🇪🇩🇪🇬🇧🇬🇧🇺🇸🇺🇸🇸🇬🇸🇬🇮🇱🇯🇵🇯🇵🇮🇱🇹🇼🇹🇼💪🏻💪🏻💪🏻💪🏻🐦‍🔥🐦‍🔥🐦‍🔥🐦‍🔥⚡️⚡️⚡️🦅🦅🦅🦅🪽🪽🐅🐅🐯🐯🐉🐉🐲🐲🦁🦁🇲🇴🇲🇴🏹🏹⚔️⚔️🔥🔥🔥

[@ikrick2314]

Thank you so much. What a wonderful motivational exercises, but also the way you convey it ensures that I stay motivated. I lost 10 kilos in 2 months already and I feel like a different person since I started your workouts! I feel so much fitter! I do your exercises 5 times a week, thanks Oliver, keep them coming! Friendly greetings from The Netherlands!

[@clairehodgins965]

My heart is doing 153 and I feel as if I've done a good work out, thank you Oliver 💚💚💚💚

[@harisht6144]

just finished this ,Really a great workout for fatloss and general fitness i feel my heart pumping like a machine. Thanks Oliver 👍💪

[@Dane3970]

Gratidão Oliver, perfeito como sempre 😍👏👏

[@apehgabriel2214]

This is by far my best work out video. I've done this routine for over six months now and I am still not bored.. Thanks. Shout out from Lagos Nigeria.

[@swapnilsharma_xennial]

This was great Anthony. Thanks.

[@jyotijoshi8952]

Absolutely killer .. your 20 mins workout are simply amazing !

[@-GTN-]

Always the best, coach! I'm swear and my heart is beating up!

[@BlessedL-yr5lc]

Great workout. Added some isotonic to the exercises 💪🏽 and it was a great workout.

[@amahmaureen3186]

Your exercises have really helped me a great deal..I will start this today.. thanks a million

[@ziolove]

Great workout!

[@ThabangLehnerSlimthabSlim]

Still and always my favorite quick workout ❤❤❤

[@fahmiumar5589]

Hi Oliver! just wanted to thank you for making this workout video, long story short I was 110 kg back in 2023 but then I started practicing this workout in September 2023 until today, consistently doing this exercise + weightlifting training 5x in a week, I lost 27 kg with my current weight 83 kg. Huge and mad respect for you man, chin up for a brighter day ahead!

[@norhanselim718]

This workout is the most enjoyable way to sweat! Awesome workout❤

[@anavz2913]

Muy prácticos, excelente cardio gracias ❤

[@apriliavinaf]

Thank you.. My new fav workout chanel 💯

[@norreduwan1313]

Surprisingly fun! Thanks for this video❤

[@hadasitalki7247]

Thank you Oliver! 💕💪✅

[@aaaaaaaapins1578]

thanks! what a great session for beginner! saving this❤

[@kholoudalhamzawy8220]

Love the boxing theme ! Great for getting your heart beat up without tiring the muscles too much ♥️♥️

[@alexanderthegreat5433]

This is not only exercises but its more like dance steps which can be enjoyed also. Thanks my dance steps got improved ❤❤

[@veronicaopera9654]

Oliver, this all standing is the storm but you are the rocket launcher, I will always ask for more. Thanks bro 👏👏👏

[@lumccartney6729]

me encantó esta rutina 🙌🙌🙌

[@Romiii_ii]

Didn’t feel like doing any floor workouts after work , so this one fitted perfectly and the music 🎵 choice is awesome 👌🏻

[@inbalsharon7622]

Wow ❤ I really enjoyed this video. Has an awesome workout. Thanks

[@pujabask4150]

Thanks a lot ❤ Excellent workout 👍

[@Zeynep-pn6or]

ı really needed that ı feel so happy, my depression is so bad and always sleep and cry, this made me feel alive thanks

[@nancyalqaisi4490]

Perfect ❤

[@DanielLizzama]

Great job Oliver

[@rafaelbeidinger8681]

again, a really good workout, thx💪

[@J.Menoud]

Good morning. What a joy your HIIT ALL STANDING workouts before starting the jump rope. Thank you for doing HIITs like this. Thank you for your sharing. 🎉 Je parle français, désolée pour la traduction. Merci pour ce HIIT fantastique ! 👍🙏🔥

[@helennni]

Thanks 20 minutes cardio after leg day ❤.

[@sylviagamez8243]

Great workout! Thanks Oliver, you have a new fan in Colombia 🇨🇴 💪😅

[@tanya351]

Your workouts are the best. Thank you so much for your hard work. Im doing your workouts at least 3 times a week . Much luv peace 💪✌💯

[@OliverSjostrom]

Thank you for the positive feedback! I'm thrilled that you're enjoying the workouts and finding them effective, and 3 times per week is a great effort 👏💪

[@GJZ3]

Brutal, thanks for the great workout

[@silenefarias8529]

Muito bom ! Adorei !❤

[@ebangoosa]

Excellent!

[@andrewsamson384]

Thank you so much for this

[@Limonada_RC]

very friendly workout! thanks for the routine dude!

[@afrontosahair3873]

Eu amei , vou fazer todos os dias ❤❤❤

[@mennamenna7171]

I love all standing Great workout 👌 👏

[@natroygirlnatroy9156]

Wow wow puro fuego 🔥 thanks ❤

[@nidabeetar5598]

It was amazing, thanks Oliver

[@lornapolaris]

this made me sweat like hell out of the hiit workout i did! wow! i manage to pull through. if you need to do some adjustments feel free to do so cause damn it was intense!

[@lt.hillyobilly6315]

Always here, every morning nailing this routine!

[@OliverSjostrom]

Great to hear!💪

[@himawari2933]

Excellent Oliver.

[@prustysaurabh]

Always fun to do workout. Although difficult to match your pace but you make it look easy. Great!!!

[@OliverSjostrom]

Thank you so much for your support and for finding my workouts fun! Don't worry about matching my pace - it's important to work at your own level and push yourself at your own pace. 💪

[@adja9343]

Thank uu it was amazing short workout

[@shalom8147]

I've been exercising for many years, but I have never felt so energetic after completing my workout as I do now with your videos. Thank you and keep up the awesome job ❤...

[@eKDjYymuOiyWs81GNWdRMw]

I feel you. I just his videos now. And I will definitely do this. Been looking for videos that will motivate me. But this is what I'm looking for..

[@charitesgonzale4555]

Just subscribed!!!! First time in your i loved it! From dubai wlove😊

[@building03]

So funnn workout! Thanks!

[@paross5999]

Loved it💪💪

[@danielmeakin]

Holy smokes that was a good one... thank you 🙏

[@xLV2011BABEx]

WOW! 🥵🔥 This was unreal workout 🔥😎 Loved it. Even added 3kg dumbbells to some of the exercises. 👌🏼🔥 Thank you… 👏🏼 Would love some cardio/hitt workouts with light dumbbells. Just for that extra burn! 🥵🔥👌🏼

[@creuzaalmeida4461]

Muitíssimo obrigada ❤

[@martina-cv2bd]

Thanks so much for my workout.😊

[@kaushalkmahajan927]

I follow your workouts 5-6 days a week and they are the best ❤. I randomly select your video and work out . Every video is different than other and that is why never get bored. Lots of love from India 🇮🇳. Also a question do abs workouts of yours also aid in belly fat reduction? if no please do post specially for belly fat!

[@telloutellou5434]

Love love love your 20mn formats. I'm dead right after. Well, the right amount od dead of course...;) Thank you so much!

[@JimFinger-so9pi]

Thank you for this, as someone with aging knees and joints, this routine is much appreciated!

[@user-iy7jf2ee8r]

Eating chicken legs broth

[@laberry1343]

Man this is the best cardio ever

[@Direitistaconservador]

Keep on going plz!!! Always share your vids!!!

[@blessingcarnes3110]

Thanks for another awesome workout 😅😂😊

[@gabrieleleme665]

Treino top demais 💪🏻

[@Mary-uz9gu]

Merci beaucoup excellent 😅😅😅🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼

[@IvanLopez-un3ee]

This was amazing 🔥🤌🏽

[@soniamoreno721]

Wow wow wow 💪😊😊 Oliver thanks

[@The_mischievous1]

I just did this today and am telling ya'll it's a kicker...daaamn!

[@vangelova7443]

This was brilliant! Did it once in the afternoon, I'm going to do it again in the evening. So fun and effective! I've heard the music from 6:28 to 7:00 for the first time but the track is so motivating! Just wow!

[@OliverSjostrom]

I'm excited to hear that you're doing the workout again in the evening! That's amazing dedication, and I'm glad you found the music motivating. 💪

[@timclarke7414]

Brilliant!!!!

[@garmony8795]

Thank you, that was great!

[@HozanAbdullah-li1pv]

This channel is the best to do sport

[@vladvoloshenko5701]

thanks mate!

[@lt.hillyobilly6315]

Divine workout

[@carolinesainton]

c'est super j'ai beaucoup aimé ca change !!!! 👍

[@slnimsara]

thank you ❤

[@rosemarymerkel1801]

Great workout thank you

[@swapnilsharma_xennial]

Thanks Oliver.

[@aminbeats3942]

I exersice with home workout app and do a abs workout with chris herra but I sweat and feel happy just with you Oliver thank you coach❤

[@neilphelps8618]

Just found your videos and loving them. Thank you👍🏻

[@vanessarrodriguess]

Esses treino é considerado moderado?

[@mhguevel2038]

you gotta love his energy on this one. Thanks for the training

[@OliverSjostrom]

I'm glad to hear that you enjoyed the workout and found my energy to be motivating 😁

[@mhguevel2038]

@@OliverSjostrom you've been a great help for the last 5 months for the motivation / diversity of training / energy. thanks again !!!

[@aianadutra3265]

Very good. More all standing exercise. 🇧🇷🇧🇷🇧🇷

[@armansafarnejad2621]

Get it get it get it get it get it get it get it!! 💪🙌

[@ritahoayek6198]

So excited to do it 🎉🎉❤ thanks coach

[@OliverSjostrom]

Glad to hear you're excited, let's do this! 💪

[@eleazari.d.2223]

Esta misma rutina con pesas es fuego 🥵 vamos!!!

[@adelsedighi3207]

Excellent thanks