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HIIT Challenge

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Circuit 1

  • Jumping Jacks

    Jumping Jacks

    00:30
    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.
  • High Knees

    High Knees

    00:30
    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.

Circuit 2

×3
  • Burpees

    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.
  • Skaters

    Skaters

    00:40
    1. Stand in a slight squat with your weight on one foot and your chest tall.
    2. Push off your standing foot and leap sideways onto the other foot.
    3. Land softly with a bent knee and sweep the trailing leg behind you.
    4. Reach the opposite arm across your body to help your balance.
    5. Spring back the other way and continue bounding side to side.
  • Jump Lunges

    Jump Lunges

    00:40
    1. Stand tall in a split stance with one foot forward and the other back.
    2. Bend both knees to lower into a lunge, front thigh near parallel.
    3. Explode straight up and switch your legs in the air.
    4. Land softly in the opposite split stance, knees bent to absorb the impact.
    5. Immediately lower and repeat, alternating sides with each jump.

Circuit 3

  • Standing Forward Fold

    Standing Forward Fold

    00:30
    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.
  • Child's Pose

    Child's Pose

    00:30
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.