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Full Body HIIT

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Circuit 1

  • Jumping Jacks

    01:00
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Lightly clap or tap your hands together above your head.
    4. Jump your feet back together while lowering your arms to your sides.
    5. Keep a smooth, continuous rhythm for the full interval.

Circuit 2

×2

  • Burpees

    00:40
    1. Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
    2. Drop into a squat and plant both hands on the floor just inside your feet.
    3. Jump your feet back into a high plank, keeping your body in one line.
    4. Lower your chest to the floor, then press back up to the plank.
    5. Jump your feet back to your hands and land in a low squat.
    6. Drive through your heels and jump up explosively, reaching your arms overhead.

  • Mountain Climbers

    00:40
    1. Start in a high plank with your hands under your shoulders and your body in one straight line.
    2. Brace your core and keep your hips level with your shoulders.
    3. Drive one knee toward your chest without lifting your hips.
    4. Switch quickly, driving the other knee in as the first foot returns.
    5. Keep alternating in a smooth, running rhythm for the interval.

  • High Knees

    00:40
    1. Stand tall with your feet hip-width apart and your arms bent at your sides.
    2. Begin jogging on the spot on the balls of your feet.
    3. Drive one knee up to hip height, then quickly switch to the other.
    4. Pump your arms in time with your legs to keep the rhythm.
    5. Stay tall through your spine and hold the pace for the interval.

  • Squats

    00:40
    1. Stand with your feet shoulder-width apart, toes turned slightly out, chest up.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your heels down and your knees tracking over your toes.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.

Circuit 3

  • Standing Forward Fold

    00:40
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.