Cardio HIIT Fitbit Interval Timer Workout - Ionic and Versa


Do you love your Fitbit Ionic or Versa as much as I do?  Both the Ionic and Versa come preloaded with an interval timer and it's a perfect way to blast calories!  All you need for this Cardio HIIT workout is your watch - no other equipment is needed.  If you don't have a Fitbit Ionic, don't worry!  Just set the timer on your phone, it's that simple!  (Thinking about getting the Fitbit Ionic or Versa?  Read more about them here.)


  • Use the Interval timer on your Fitbit Ionic or Versa, or use a timer on your phone.  The Seconds App works great for this too.
  • The interval timer is 14 exercises at 30 seconds on, 10 seconds off. 
  • After each circuit take a 1-3 minute break by walking around and allowing your heart rate to recover (each circuit takes 9:20 to complete).  
  • Repeat the circuits 2-4 times.
  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.


None (Optional Stairs for Toe Taps)

Warm Up: 30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for video of warm up exercises)


  1. Jumping Jacks
  2. Mountain Climbers
  3. Knee Ups Right
  4. Knee Ups Left
  5. Lateral Bound Hop
  6. Low Kicks
  7. High Knees
  8. Toe Taps or Air Boxing
  9. Skaters
  10. Fast Feet
  11. Scissor Jack
  12. Zig Zag Jumps
  13. Toy Soldier or Boxer Shuffle
  14. Burpees

* Use Boxer Shuffle as substitution for any exercise as a lower impact option

For a total body stretch following this workout, try this 12 minute video.

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This workout is the ultimate cardio HIIT workout for the preloaded Fitbit Ionic and Versa Interval Circuit Timer.  Don't have the Ionic or Versa?  No worries!  Just use the timer on your phone!  It's a perfect no equipment, do anywhere calorie blasting workout!
This workout is the ultimate cardio HIIT workout for the Fitbit Ionic and Versa Interval Timer.  Don't have the Ionic or Versa?  Just use the timer on your phone!