BURN 500 CALORIES with this 30-Minute Cardio Workout!

Sign up for my free Get Fit in 30 Days workout program: https://www.rachelgulottafitness.com/


The amount of calories you’ll burn from this 30-minute workout will vary from person to person, but I slapped a heartrate monitor on my husband (who burns a very average amount of calories), and he burned 483 calories by the end of the workout. Additionally, he burned 220 calories while resting for the next half hour that followed the workout. That’s the cool thing about HIIT workouts, you keep burning calories while you’re resting. Anyway, in an hour, he burned a whopping 703 calories from this 30-minute workout. If you’ve got a heart monitor of your own, slap it on and let me know how much you burn at the end of the workout and the end of your rest period!

I designed this workout to be accessible to anyone. There are modifications for every exercise in this routine for anyone who is a beginner, can’t do jumping exercises, or just wants to take it a little easier. If you’re having a hard time with the full workout, I suggest doing the modifications for a beat until you’re ready to jump back into the full exercises. This will help condition your body to be ready for the full exercises.

Do this set three times a week and let me know how your body changes!

Before you jump into this workout, do this warmup to help prevent injuries:

After you finish this workout, do this cool down: https://www.youtube.com/watch?v=BXBtzvpIBSs&t=4s


👉🏻 Most of my outfits are from: https://bit.ly/3o0U1dE


All of the songs in this video were made by my first husband.
If you like them, you can check out his stuff on Spotify under the name Generation Lost: bit.ly/generation_lost128


Photography / filmmaking tutorials:

Personal Channel:

My husband’s Personal Finance Channel:





I’m not a doctor or your mom! To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk (so don’t even think about suing me)! I (Rachel Gulotta) will not be responsible or liable for any injury or harm you sustain as a result of my fitness videos or information that I share. This includes emails, videos, and text. See a fitness professional to give you advice on your exercise form. Thanks for not suing me!


  1. Bücherlich on January 22, 2021 at 6:48 pm

    Wow ich habe 1kg abgenommen☺😊😀😁😂😃😄😅☺😆😊😇😈😉😯😐😑😕😠😬

  2. S B on January 22, 2021 at 6:50 pm

    This is my 3rd day doing this workout and I must admit that as time passes, the easier it becomes!! I really recommend this routine 🙂

  3. Shaylin Bracken on January 22, 2021 at 6:50 pm

    Love it!!! Can’t stop sweating omg

  4. Gacha._.cherry on January 22, 2021 at 6:53 pm

    I did 15 minutes im so proud of myself thanks so much for this workout😊💖

  5. Eleeus on January 22, 2021 at 6:53 pm

    I’ve been trying a lot of cardio workouts on YouTube and this one seriously made me so tired thanks for the workout

  6. Anyone But still Funour on January 22, 2021 at 6:53 pm

    Im just going to try this everyday and write in the comment my evolution if I can do it, so dont mind me.

    I really want to lose, Im in overweight and I want to change.

    Current weight: 119.2 pounds, 54.2kg
    Tall: 60.2 inchs, 153cm

    Day1: Imma head out and do this.
    Edit: im dead, I did (almost) 20 minutes of this.

  7. What Ever on January 22, 2021 at 6:54 pm

    Can I break this workout into sections? Feels like I’m gonna die if I do it all in one go 😭

  8. Eslem kabakci on January 22, 2021 at 6:54 pm

    Stretching break : me lying down my bed

  9. It’s Elli on January 22, 2021 at 6:55 pm

    I‘m 163cm and 58kg and burned ca.220 calories with the easy modifications 😉

  10. Emma on January 22, 2021 at 6:58 pm

    does anyone have an Apple Watch on and can verify how much this actually burns?? It can’t be 500 haha

  11. Secretly Fanny on January 22, 2021 at 6:59 pm

    I did it, omg! Je l’ai fais!!!!

  12. xveramx on January 22, 2021 at 6:59 pm

    My mom did the first three exercises with me and then went to bed 😅😴😂

  13. Soda on January 22, 2021 at 7:01 pm

    This is the first workout video that I can actually do all the way and actually like! Imma do this everyday to loose weight. 😊

  14. Kathy on January 22, 2021 at 7:04 pm

    i honestly thought elbow plank is the harder version 😅 in my opinion full form plank is easier than elbow plank

  15. laura nabi on January 22, 2021 at 7:05 pm

    My first day I did it! Such a great workout love it 😍 I’m sweating balls 😂 love the way she put every single workout together no talking In Between n nice music n stretch break I’ll continue this n see the results pls tell me if this burns belly fat n tones muscles?

  16. Angie Galarza on January 22, 2021 at 7:05 pm

    Omg! I loved this workout!

  17. K T on January 22, 2021 at 7:06 pm

    if i do half the workout then wait an hour and do the rest do i burn less calories

  18. Bra6 - on January 22, 2021 at 7:06 pm

    Never been so happy to see a YouTube advert

  19. Tessa Niznik on January 22, 2021 at 7:07 pm

    Best workout! Cuz of the dogs. . .

  20. Fruity Beån on January 22, 2021 at 7:07 pm

    Geez this workout is killer I can’t breathe I need to catch my breathe😭

  21. DOROTHY. on January 22, 2021 at 7:09 pm

    I think I can follow this workouts

  22. Alicia Maria on January 22, 2021 at 7:10 pm

    I’m doing this Workout every second day
    Day 1: I actually did better than I thought, did some modifications and longer breaks but I still did the whole thing and I’m proud of me <3

  23. Bridge on January 22, 2021 at 7:12 pm

    This is such an amazing workout I was covered in sweat from head to toe

  24. Darlene Sakda on January 22, 2021 at 7:14 pm

    My third day doing this and I’m loving it so much thank you!!!!!!! Modification gets me burning 300 calories 😊

  25. Daniela on January 22, 2021 at 7:17 pm

    omg I almost vomited

  26. fernada Gembe on January 22, 2021 at 7:17 pm

    Anyone else reading the comment to see if anyone else died while doing this

  27. d. cnlle on January 22, 2021 at 7:17 pm

    okay I’m gonna do this in 1 week and see how I feel.
    day1- ●

  28. rv. mino on January 22, 2021 at 7:17 pm

    According to me Apple Watch it burns 400 calories but still a good workout!!

  29. F on January 22, 2021 at 7:20 pm

    18:28 I’m the dog

  30. Eunice Guevarra on January 22, 2021 at 7:20 pm

    15 mins and just about died lol

  31. Liv Walters on January 22, 2021 at 7:24 pm

    all I have to say is WOW. I just finished the workout without stopping. Did a combo of modifications and normal but either way I am drenched in sweat and exhausted. Such a great workout and I loved the format of this video.

  32. DENISA MARIA FLORENTINA CARDOŞ on January 22, 2021 at 7:28 pm

    Aceste videoclipuri sunt foarte bune

  33. r0ck5t4r on January 22, 2021 at 7:29 pm

    im dying

  34. Dani Lorena on January 22, 2021 at 7:30 pm

    Just tried this without a break and holy moly my legs are broken

  35. Janeseimo ._. on January 22, 2021 at 7:31 pm

    Dying atm. Doing this was a pain but finishing it and feeling accomplished made it somewhat forgivable 😭😭

  36. Lisa on January 22, 2021 at 7:34 pm

    omg my legs were SHAKING after this

  37. Alice On A Run on January 22, 2021 at 7:34 pm

    Do the calories depend on how active you are generally? I went all out (left hand side) and burnt 190 cals which is frustrating and my heart rate doesn’t go above around 120 even all-out

  38. Andrea r on January 22, 2021 at 7:35 pm

    OML 21 mins into the video and I hadn’t sweated this much in a while

  39. jadeee on January 22, 2021 at 7:37 pm


  40. Sofia Ferreira on January 22, 2021 at 7:37 pm

    Really really enjoyed this workout, it is toughhh… and the aesthetic tho! def gonna repeat it

  41. Getchicken on January 22, 2021 at 7:37 pm

    left; how its sopposed to be
    right; me

  42. Zinamo on January 22, 2021 at 7:38 pm

    So glad I found this workout today. I was able to finish the workout dripping in sweat. I like that if something gets to hard, I can switch to a modification and start back when I feel strong. Awesome exercise video.

  43. Ivy Ly on January 22, 2021 at 7:41 pm

    this actually helped sm ! thank you!

  44. Lizzy on January 22, 2021 at 7:44 pm

    Not for beginners🥴🥵 16:01 and I’m quitting 🥺

  45. Karla Dawkins on January 22, 2021 at 7:44 pm

    good workout, thanks! and that "you did it" at the end almost made me cry with joy lol

  46. Rachel Gulotta Fitness on January 22, 2021 at 7:45 pm

    if you like this workout, i post new ones every monday, wednesday, and friday at 5am (pst), and i just posted a free, 30-day workout program here: https://www.rachelgulottafitness.com/ 😅

  47. Mahshid Kia on January 22, 2021 at 7:45 pm

    Okay i literally love this workout
    It makes me sweat so badlyyy
    And i think its gonna work
    Im gonna do it everyday for about a month
    After February 16 i let you guys know about my progress and weight loss
    P.S : i do other exercises like zumba for 15 minutes a day
    And I’m on a diet
    Right now I’m 5/6" and 132 lbs
    Be motivated loves 🤍🥰

  48. Mezher Yosef on January 22, 2021 at 7:46 pm

    Its work for men ??

  49. ivana ramirez on January 22, 2021 at 7:47 pm


  50. yumekosgorillagripcooch on January 22, 2021 at 7:47 pm

    LMAO ok so i know prob nobody cares buuuuuut i am gonna do this routine until i reach my goal weight (trying to lose 1 pound per week lol)

    height: 5’0
    weight: 150 lbs
    goal: 115 lbs

    i have to lose 35 LBS for this, i’m trying to lose 5 pounds per month, (like 650 calories lost per day i think???) so i think thatll take 7 months? (AUGUST?!?) so yeah i will update this everyday and i might not do it some days cuz of school lol if i dont update it i prob forgot

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