The document describes a 15-minute HIIT cardio workout consisting of jumping jacks, jump squats, mountain climbers, burpees, and high knee touches. Jumping jacks are described as a warm up exercise involving jumping with feet apart and hands close to the sides of the body. Jump squats involve doing a standard squat motion but jumping during the movement. Mountain climbers target the whole body muscles. Burpees require touching the ground and going into a pushup position before returning to standing. High knee touches are described as bringing the knees up while standing to burn fat.