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
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▸ 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

[@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?

[@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!

[@CLLEON]

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

[@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 👍💪

[@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.

[@wowzatrishiebunz]

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

[@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

[@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!

[@Dane3970]

Gratidão Oliver, perfeito como sempre 😍👏👏

[@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 🇻🇳🇻🇳🇹🇴🇹🇴🇰🇷🇰🇷🇧🇩🇧🇩🇰🇷🇰🇷🇰🇷🇰🇷🇨🇦🇨🇦🇩🇪🇩🇪🇬🇧🇬🇧🇺🇸🇺🇸🇸🇬🇸🇬🇮🇱🇯🇵🇯🇵🇮🇱🇹🇼🇹🇼💪🏻💪🏻💪🏻💪🏻🐦‍🔥🐦‍🔥🐦‍🔥🐦‍🔥⚡️⚡️⚡️🦅🦅🦅🦅🪽🪽🐅🐅🐯🐯🐉🐉🐲🐲🦁🦁🇲🇴🇲🇴🏹🏹⚔️⚔️🔥🔥🔥

[@joojoobean84]

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

[@charlo7518]

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

[@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

[@lissetttovar]

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

[@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.

[@NazirERM]

Ty. One more done.

[@jyotijoshi8952]

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

[@user-kz8xs5pc3j]

Amazing workout!!! Thank you!!!!🫶🌷🇬🇷

[@amahmaureen3186]

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

[@aianadutra3265]

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

[@silenefarias8529]

Muito bom ! Adorei !❤

[@josecortez1001]

Fantastic class when short on time. Thank you.

[@norhanselim718]

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

[@wornworn2878]

Dear Oliver, what a wonderful workout. Please do more of "All Standing no Squats and no Lunges workouts". Just moving our body. This is real cardio. 30 Minutes next time please 🙂

[@apehgabriel2214]

I agree with this suggestion. This is helpful for those 50+years and above.. The body doesn't respond as it once did

[@norreduwan1313]

Surprisingly fun! Thanks for this video❤

[@DanielLizzama]

Great job Oliver

[@BlessedL-yr5lc]

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

[@-GTN-]

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

[@vanessademimuid6532]

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

[@gabrieleleme665]

Treino top demais 💪🏻

[@anavz2913]

Muy prácticos, excelente cardio gracias ❤

[@lt.hillyobilly6315]

Always here, every morning nailing this routine!

[@OliverSjostrom]

Great to hear!💪

[@ThabangLehnerSlimthabSlim]

Still and always my favorite quick 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..

[@veronicaopera9654]

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

[@kholoudalhamzawy8220]

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

[@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 👏💪

[@inbalsharon7622]

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

[@Romiii_ii]

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

[@hadasitalki7247]

Thank you Oliver! 💕💪✅

[@aaaaaaaapins1578]

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

[@alexanderthegreat5433]

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

[@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. 💪

[@apriliavinaf]

Thank you.. My new fav workout chanel 💯

[@afrontosahair3873]

Eu amei , vou fazer todos os dias ❤❤❤

[@JimFinger-so9pi]

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

[@user-iy7jf2ee8r]

Eating chicken legs broth

[@lumccartney6729]

me encantó esta rutina 🙌🙌🙌

[@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 ! 👍🙏🔥

[@nidabeetar5598]

It was amazing, thanks Oliver

[@building03]

So funnn workout! Thanks!

[@martina-cv2bd]

Thanks so much for my workout.😊

[@helennni]

Thanks 20 minutes cardio after leg day ❤.

[@paross5999]

Loved it💪💪

[@pujabask4150]

Thanks a lot ❤ Excellent workout 👍

[@swapnilsharma_xennial]

Thanks Oliver.

[@swapnilsharma_xennial]

This was great Anthony. Thanks.

[@kristysinger3833]

I'm very thankful for this workout. I can't do lunges.. my knees do NOT like them and I never feel like I'm doing them properly. Stumbling onto your channel was the best thing that's happened to be in a long time because the workouts are short enough for me to find the time but also powerful enough to give me results. My first goal was to lose 15 pounds and I've already lost 7 in a week.. so thank you. :)

[@prahaladadharsh9766]

How many times u did a day And wat was your starting weight back then

[@kalisfinest805]

I enjoy doing these type of workouts after my lifts rather than staying on a treadmill for 20min.

[@Limonada_RC]

very friendly workout! thanks for the routine dude!

[@rafaelbeidinger8681]

again, a really good workout, thx💪

[@anthonypantliano6911]

Thank you. I burned 200 calories as a 5'6" and 135 pound male according to my Suunto Peak 9,

[@fabrizziogonzales817]

I am also a 5’6” and 135 pound male, who old are you tho?

[@Repthabay]

5'6" as well but 160lb and 46 years old. Did a 45 min weightlifting workout in gym 3 hours before but I burned similar 215 calories according to whoop strap.

[@televizorlol]

У меня также

[@TuyetNguyen-hx2iu]

@@Repthabay❤

[@danielegarino]

6'2", 182lbs, 36yo for 207 calories, thanks man

[@creuzaalmeida4461]

Muitíssimo obrigada ❤

[@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!

[@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! 🥵🔥👌🏼

[@telloutellou5434]

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

[@himawari2933]

Excellent Oliver.

[@andrewsamson384]

Thank you so much for this

[@GJZ3]

Brutal, thanks for the great workout

[@emmamajor5437]

I have done several of your videos over the last few days and really enjoyed them. Thanks!

[@sylviagamez8243]

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

[@yy2]

your videos are better than premium subscription apps, thank you and your editor so much! this is life changing!

[@OliverSjostrom]

Wow, thank you for the amazing feedback! I'm thrilled that you're finding the videos so helpful and effective. Your support means a lot to us! 💙💙

[@garmony8795]

Thank you, that was great!

[@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❤

[@a5193]

Thanks to you, now I know how to throw a mean punch.

[@OliverSjostrom]

🥊😉

[@DeepakSharmaa2006]

doing it for 5 days! Today it feels like its a 100 calorie workout! increased stamina! and the easiness of the workout!

[@gimmicable]

Thank you 😊

[@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. 💪

[@neilphelps8618]

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

[@vanessarrodriguess]

Esses treino é considerado moderado?

[@j.flores6072]

Gracias!

[@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 !!!

[@ziolove]

Great workout!

[@natroygirlnatroy9156]

Wow wow puro fuego 🔥 thanks ❤

[@soniamoreno721]

Wow wow wow 💪😊😊 Oliver thanks

[@Direitistaconservador]

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

[@HozanAbdullah-li1pv]

This channel is the best to do sport

[@mennamenna7171]

I love all standing Great workout 👌 👏

[@The_mischievous1]

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

[@adelsedighi3207]

Excellent thanks

[@adja9343]

Thank uu it was amazing short workout

[@kennyobrienaiti]

Great music

[@vladvoloshenko5701]

thanks mate!

[@rosemarymerkel1801]

Great workout thank you

[@danielmeakin]

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

[@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!

[@nancyalqaisi4490]

Perfect ❤

[@laberry1343]

Man this is the best cardio ever