BURN 500 CALORIES with this 20 Minute Cardio HIIT Workout (No Equipment, No Repeats)

Do this 20 Min Cardio HIIT workout and burn 500 calories. Follow along from home without the need for any equipment. This is a full body workout to burn lots of calories and is great if you are trying to lose weight.
Workout Programs + Recipes and more: www.skool.com/nobadaddiction
THE WORKOUT
👉🏼 Duration: 20 Min
👉🏼 Muscles: Full Body
👉🏼 Intensity: High Intensity
👉🏼 Focus: Fat Burn & Cardio
👉🏼 30s Work, 15s Rest
👉🏼 No Equipment & No Repeat
For more workouts with Oliver subscribe to his Channel | / oliversjostrom
IG: / nobadaddiction
Oliver's IG: / olisjostrom
Julias’s IG: / julia__kareush
Business Inquiries: [e-mail]
Music: www.epidemicsound.com/referra...

[@Nobadaddiction]

If you like this workouts, you'll like our fitness community even more! Inside you will find structured workout programs, healthy recipes, and a motivating crew that will help you stay on track with your fitness goals. Click the link in the description and join us! 👊

[@phinessewithlex]

This workout is HIIT. Basically you are not going to burn the 500 calories WHILE doing the workout but you continue to burn calories even after the workout. Since this workout boosts your metabolism you can factor in the after burn effect and you burn 500 calories in TOTAL. (During workout + after workout) They aren’t lying, they just don’t explain how it works in the title. I have been doing their HIIT workouts for a month and I have lost 8 pounds.

[@Kosmetiquegirls]

doing these hit workouts and tracking my calories helped me lose over 2 stone in lockdown! they do work wonders

[@JesseDylanMusic]

Calories is not a very definite measurement anyway. Everyone burns them at different rates, and calories aren’t all created equally. Metabolism is also difficult to measure and misleading, a buzz word. Eating less calories and having a “slower” metabolism leads to a longer lifespan (unless you don’t eat healthy food). Equally, working out heavy with a high heart rate leads to a lower heart rate elsewhere and, again, longer lifespan.

[@lavenderpants8695]

EPOC is not that aggressive. This workout probably burns 200 calories. If you went really intense, your post workout will probably burn an extra 30 calories at the most. Still not even half of 500. The problem with this comes in with people tracking their food and carefully calorie counting. They will think this actually burns 500 calories and then eat more thinking they are still in a calorie deficit, when they are actually still in a slight surplus. This will cause them to not lose any weight despite their effort and they will eventually give up assuming weight loss just isn't possible for them.

[@JesseDylanMusic]

@@lavenderpants8695 calorie counting is silly anyway. You really think every calorie is the same? Some foods cost more calories to burn than they have in them.

[@kiko7125]

but you dieted?

[@RebeccaJones-zf9fn]

Could not care less about how many calories it burns.. all I need to focus on is how I get up my stairs. That workout was INTENSE!! THANK YOU 🥰

[@laquishatorreswhite9124]

😂

[@Pauoso0912]

Haven’t read something so relatable 😂

[@chelsyrose2132]

Thank you for the workouts! I started at 232 lbs now I’m down to 172lbs! It’s taking a while but I’m getting there. Thanks to your workouts and eating better. ❤

[@lylablueabdul5503]

Congrats that's amazing! Keep it up!!!

[@tamaras2126]

Periodddd!!! I have a question does this cardio help with face fat? Or is just to burn calories?

[@MrVolcomclassic]

Congrats Chelsey!

[@gracetinney7022]

Amazing work Chelsy! I'm sure you're gorgeous no matter your weight but that's so cool you've lost weight if that's your goal - keep it up you champion! 💪💪👑

[@phoebe3664]

Keep that amazing work up !! Keep fighting soldier

[@grozaandreea8917]

I've burned 277 calories but I'm pretty sure it's going to burn much even after the workout . This is a hiiiit , the red zone ! I love it !

[@ektajain9271]

@Groza Andreea can you please share your height and weight to help me gauge my calorie burn from this workout

[@youuheardd780]

How do you know the calories truly burnt ? With an Apple Watch ?

[@kanishkreddy8317]

@@youuheardd780 Yaa with a fitness watch

[@cchicaloo]

@@ektajain9271 Im 168 cm, 68 kg, burned 250 kcal

[@ektajain9271]

​@@cchicaloothanks

[@meechanyo7909]

Was only able to get upto 12:30 before my body gave out. I think its because i only did 10 minutes Hiit workout until now so im going to slowly increase my body limit everyday Inn Sha Allah Edit: 3 weeks later and I'm now able to complete this workout with only two water breaks in between ❤ Alhamdulillah consistency pays out.

[@thatgurl__]

Mashallah 💪we got this let's goo

[@meechanyo7909]

​@@thatgurl__yess seeing results is such a great feeling 🙏

[@ep11_x]

congrats! ❤

[@nainarastogi4185]

hey, did you see good results?

[@meechanyo7909]

@@nainarastogi4185 frankly? No. But I don't think I'm doing enough. Im in calorie deficit but I'm supposed to walk up to 10K steps but I just don't have the energy for it. So for now I'm stuck at my current weight.

[@Nobadaddiction]

SO EXCITED to share this sweaty workout with you 💦 Let us know if you made it till the end in the comments below! 👇

[@fallformavie]

I'm so proud of me,I did it three times today-before lunch,after lunch and before shower in the evening❤

[@dontfollowmethanks6980]

Why did I think u were doing 3 time before luch, 3 times after lunch and 3 times before showering, all in one day😂

[@imranawaheed4425]

😂😂😂😂😂

[@Fromaddicttoentrepreneur]

My absolute favorite workout of yours! love the music and the moves! thank you so much and blessings to you always!

[@aliL111]

This was great! Well laid out with good pace and needed breaks.

[@cecescooter8951]

Thank you Julia & Oliver! Loved this quick workout!!!

[@g-unit7625]

You kept this 60 year-old moving! ❤

[@Ptcw_1]

I've been doing this workout for a month now, and now my quads are defined. Thank you.

[@lissetttovar]

Yeiii missed you guys together! It’s always such a pleasure following along Oliver and Julia to smashed with! Thxs❤

[@candyg012003]

Good one. Used this as a starter followed by a strength workout. 🏋️‍♀️

[@bubblestheragdoll]

Starter?

[@shrishtibansal5859]

Sometimes happiness comes in the form of 40 seconds break😮‍💨

[@imranawaheed4425]

😂😂😂😂😂😂

[@nandinichakraborty8645]

This workout is really good, day by day its getting easy but at the same time strengthening my body

[@AnnaPie-tl6ez]

i don't think i've ever been this sweaty before. I love this workout and i'm so proud because finished it completely♥you guys out there you're all amazing and are doing great

[@safowaneshanofficial]

Is it help for burning fat? Without a diet?

[@AnnaPie-tl6ez]

@@safowaneshanofficial actually its great for burning calories , but if you eat way over your calorie need it wont help you burn fat

[@lydiazhou781]

Definitely not 500 calories burned from this workout but I like the routine and rhythm. It’s not very intense but you still get decent sweat plus the short breaks really helps😁 👍❤️

[@Bobatea6855]

I think it has the possibility to be 500 calories. Calorie depends on your current weight/physique.

[@sanamsiddique4087]

Calories are burnt after the workout too! This is hiit!

[@nasch6540]

For me, it was quite intensive 😂

[@Okalynn]

It burns after its hitt :)

[@maricelpenariaza]

Son un excelente programa para quema de grasa, me encanta Nobbadiction 😊

[@hannahmaher1374]

Great work out! Thank you!

[@adaorie5913]

This was my first workout on this channel. I loved it. My watch clocked me in the aerobic zone 95% of the time. This is what HIIT is supposed to be. Thank you. I just subscribed.

[@biancacollazzalopes6219]

Exelente treino gostei, ganhou mais uma inscrita. Parabéns 👏👏

[@jessicachristie7868]

i love this! really good cardio, very sweaty and I added 10 mins on icluding crossed climber with butt kicks which is a really good move for those abs!

[@Maddie0702]

Started using this for about a month, love the rhythm and not too extreme but puts on a sweat, defo recommend and hopefully I start losing weight, I’ll update on how much I’ve lost ! x

[@matthewabraham4408]

Do you do this workout everyday?

[@Maddie0702]

@@matthewabraham4408 Yes, I try to do it everyday, if I don’t I do it twice the next day x

[@colabpro2615]

​@@matthewabraham4408any updates?

[@silvanasantana2645]

Como te fue?

[@justrahul4510]

Update

[@mt.e1879]

Great workout! Would love more like this!! Thank you ❤

[@kalebcamacho]

Great pace and energy! Thanks for the workout : )

[@user-Slong.N19]

มันเยี่ยมมาก ใช้พลังสุดๆไปเลย ขอบคุณมากๆค่ะ

[@wolfspirited1718]

I went through the entire video, but I was weak at the end. Some of those jump exercises I didn't jump, was to weak to jump. Great video, good exercises.

[@himabindu9660]

Really a great workout. I'm a beginner and am able to do this at my own pace today with a long break in between. Will do it daily and I hope it's gonna be great and want to make it. Thank you so much for the best HIIT workout

[@silvanasantana2645]

Como te fue?

[@emilywanyana9415]

❤. Am glad I followed you 🙏. Thanks for sharing with us. Intensely giving what it's supposed to give .

[@silvanasantana2645]

Estoy empezando esta rutina pensando 160 lbs. El primer día no pude terminar todo el video, solo llegue hasta la mitad de la segunda ronda 💪🏻

[@ArpitSingla-ox5fz]

Round-1 1:23 squat+crunch 1:54 Elevated bicycle 2:30 crossed crunches 3:20 Planck jack 4:00 Shoulder taps 4:52 burpee 5:10 dumbbell squat 6:20 dumbbell side punches 7:12 Power knee 8:45 Front kicks 10:14 Power knee+ Front kicks Round-2 11:50 Squat+ Crunch 13:30 Squat jumps 14:11 Run in a place 14:55 Lungs 15:33 But kicks 16:25 Side Lungs+ High knee up 17:51 Side Planck 18:31 Leg Raises 19:20 Ab hold 20:15 Jumping Jack 21:35 Run+ Punch

[@shakiranassim2358]

Tnx ❤

[@Zion_XOXO]

Thank uuu

[@sharikavivek5953]

No one asked you

[@ArpitSingla-ox5fz]

@@sharikavivek5953 Toh tu mat dekh😡😡

[@MossFitFamily]

Nice and very useful! Thank you!

[@TrainingSixty]

Really Good Workouts with No repeats 🔥🔥🔥

[@mbrown5791]

Great workout Oliver and Julia. Sweating bullets after just like I like it. Appreciate all the good workouts

[@ellie-yz7kl]

pretty nice workout! thank you so much!

[@mellk5177]

thank you for another amazing workout!!!!

[@himawari2933]

Excellent Oliver!

[@legalbird]

instead of criticizing workout, the main focus should be to have consistency in these workouts, this will definitely work.

[@Nobadaddiction]

❤❤❤

[@JesusSavesSouls]

This was the only video I’m happy to get adverts on

[@MargheritaLuzi]

Great thanks

[@noface181]

Day 3 of every other day doing these hitts u guys have posted! Ty for this!

[@jefffriedlund3161]

Love this 20 min HIIT workout!!! One of my favs!

[@monkmodementor]

Great Workout! Thank You.

[@SmaherFaisal]

I love this workout it’s fun and easy to follow 💪🏼

[@maixiong5790]

This video is a year old and I am just finding it now for a quick 20 mins workout and this really did it for me. Thanks for these quick yet challenging HIIT. Love the no repeat but this one got my legs burning. 😂😁

[@user-yb2rk8zy7i]

Спасибо вам! Тренеровка огонь.! Вы классные! Заниматься с вами одно удовольствие!

[@nadiamarzetti698]

Amooo esta dupla! 💯💥

[@padurarufelicia8654]

Excellent workout! It includes almost all muscle groups. Not too difficult, and the music helps a lot to motivate us🎉🎅🌲

[@danielelimaamarante7685]

Adorei esse treino! 💪

[@eijaelvo7538]

Thanks! Getting my groove back on with you guys!

[@Andromeda2976]

Amazing workout, thankyou 💞

[@ranivintagee]

This workout was amazing. I’m planning on doing this for 7 days straight. I’ll update everyday to show you my progress. Day 1: ✅I really liked it and was very sweaty after this workout. Day 2: ✅ Day 3: ✅ I went swimming (1hour) Day 4: complete ✅ it was pretty good. Wasn’t very hard but unfortunately the only minus was that my left leg started to hurt by the end of this video. But overall not so hard. Great workout! 💯 Day 5: Workout complete! ✅ pretty good, gets easier every time :D Day 6: completed✅ Not so hard, but my legs were very tired..

[@jaishreeradhekrishna6383]

Any results?

[@NeehyaGaming]

Results

[@point2five]

Thank you - good session - needed a good short one this morning and that was it 👏🏼- only 200 cals though and I went hard

[@Nobadaddiction]

Great job!💪💪

[@wilsoncahyadi9789]

How did u know u burned 200 cals only?

[@jennafitzgerald5097]

I stopped at 188 cals!! Nice workout though thank you guys! Sweating!

[@JessicaGonzalez-mp9xz]

Me encantan todas las rutinas

[@angyersh8162]

My absolute favorite cardio, thx for doing it for us😁😗😗

[@Nicole-ty8up]

I like this exercise before or after doing some cardio. It has a good combo that doesn't make me bored. I really like it!

[@dhianiprobhosiwi5925]

My brain is used to singing along with the backsound music now haha, love this workout! Thank you!

[@tememousavi]

I really enjoy working out with u guys❤

[@anthonypantliano6911]

Not 500 calories, but still a very respectable 220 according to my Suunto Peak 9 as a 5'6" and 135 pound male. Thank you for an awesome sweat out!

[@DayaTimis]

Awesome!

[@hannahoburney]

Best workout I’m red as a tomato and puffed! Ticked all the boxes for me today thank you

[@Snoboxx2323]

🔥 movements & music. extra +’s for no adds interrupting the workout.

[@aliciacenteno4820]

Thank Julia AND Oliver!!! Gracias!!! Saludos desde Argentina 😘❣️🇦🇷

[@Nobadaddiction]

Yayyy thank YOU! 😍💪💪

[@esraaalkhalaf750]

Thank you for beautiful exercise

[@aydcuevas9737]

Uffff super rutina super hiit gracias, gracias, gracias jamundi, Colombia 🇨🇴🇨🇴

[@mintamullins]

Thank you!! 🎉

[@trinitycoxvasconcelos5230]

new favorite workout!

[@ingridblount5022]

Made it to the end! It was just right challenge for me. I will do it again

[@twulips_]

Great workout ! My personal fav are always 20 mins HIIT workouts ! :D

[@alir5792]

I used to procastinate doing this workout every single time I saw it. Now I finally did it! I did have to take longer breaks, but I completely finished it!!

[@bubblestheragdoll]

You got this girl are you trying to loose weight, become stronger or get the abs look maybe I could offer some advice x

[@SLocky82]

This is 1st time doing one of your workouts, added this after a Sydney Cummings full body workout for extra burn! I'll come back and check out some more!

[@Blink32446]

Thank you julia and oliver😊🎉🎉

[@Julliana2200]

Treino sensacional, minhas pernas estão tremendo ❤

[@shirlfinn3660]

Loved this one!

[@Nobadaddiction]

Thanks!🥰💕

[@BadAuntBB]

feel so accomplished after this! YES

[@simarmakker3611]

Such a decent pace this was! Needed for my lazy workout days

[@sas_sassy223]

Woooahh, my fav duos 😍😘🤗🥰,thank u NOBAD:-)

[@spruru]

Thanks!

[@HarshdaGaikwad-hd8uh]

Thank🙏🙏 you this amazing and excellent workout 😊🥰♥️♥️

[@ellen8578]

AWESOME!

[@technicolor965]

liked this one. thank you

[@dduck1973]

I ignore the calorie count...I think it's just exercise intensity..

[@INGVision1]

Im going to check in every day after the workout! This helped a lot! Edit 1: No diet, did this workout twice

[@h.h7299]

Thanks for this workout,keep going

[@n0vakovA]

Perfect workout!

[@miyuki6467]

SW: 50kg GW: 45kg (by mid-June 2024) Doing this + Emi Wong’s 10 min workout at least 4x a week. This is my Day 3. Will do this for whole of May 2024 and comment on here the kgs i will lose every week.

[@mariamnida]

comment!! whats ur update

[@miyuki6467]

@@mariamnida my next weigh in is by next week. Last week (after 1 week of doing this, I was at 49.30kg)

[@mariamnida]

@@miyuki6467 ohh wow that's great.. My goal is literally the same lol.. I need to achieve my goal till the end or mid of june. Basically I do this cardio starting at 7am everyday and then I go back to sleep on an empty stomach then I continue my day as usual avoiding sugar, pop, fried food, and some carbs.

[@mariamnida]

@@miyuki6467 I am 5'5 and my weight is 174 pounds.. My goal is 65 kilos.

[@Bdjejejwsjsjjsj]

so fun i actuallly enjoyed it

[@tamarainca479]

I love it ❤!

[@fathimasana8811]

I love this workout My body is a shape Tnx Nobadaddiction

[@naiarasuzin8380]

Perfect!

[@dianna-rella]

Awesome workout!

[@MrMagicJohnSun]

Came to comment on the 500 calories as well. 250 for me. 165lbs, 10% bodyfat. Polar H9. Agree that this needs to be more accurate given some are on strict calorie measurement.

[@vanessagutierrez3194]

This workout keeps you burning calories after you’re done as well, so it’s not 500 right away

[@ektajain9271]

@Natalia Gębuś can you please share your height and weight to help me gauge my calorie burn from this workout

[@InfiniX_12]

Please tell me how much calories are burn from this workout and my weight =58 ,height =5.2 and age =17

[@kurshidmazar8274]

This workout HIIT is the besttt I love it ❤

[@ben...4823]

Thanks to you, I feel very fit. Thank you

[@sherrybuFitness]

Intense!! Great!!

[@taikim1028]

Morri, mas passo bem. Valeu!

[@itd03snotmatt3rr]

Day one: I'm trying to workout for my own health because I've been a bit concerned. First time doing this workout and I sweat a lot and it made me a little lightheaded but I just need to drink more water. I did get through it completely though and plan to keep doing it.

[@warrenpeterson5709]

props to you, its taking all i got to get through it whewww

[@itd03snotmatt3rr]

@@warrenpeterson5709 you can do it! I know I haven't updated days on this but I have been doing it, just not every day, because I like to do other exercises every day

[@kiko7125]

beba bastante água para repor o que foi expelido pelo sue suor e descanse, pra sua segurança faz esse treino três vezes por semana ex: Segunda, quarta e sexta.

[@capilove19]

Es fantástica !! Terminé empapada de sudor