← Routines

No Jump HIIT

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Circuit 1

  • March in Place

    01:00
    1. Stand tall with your feet hip-width apart and your arms relaxed at your sides.
    2. Lift one knee toward hip height, then lower it and lift the other.
    3. Swing your arms naturally in time with your steps.
    4. Find a steady, comfortable rhythm.
    5. Stay tall and keep your core lightly engaged.

Circuit 2

×2

  • 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.

  • Bird-Dog

    00:40
    1. Begin on all fours with your hands under your shoulders and your knees under your hips.
    2. Brace your core so your spine stays long and neutral.
    3. Reach one arm forward and the opposite leg back until both are level with your torso.
    4. Pause briefly, keeping your hips and shoulders square to the floor.
    5. Return with control, then repeat with the opposite arm and leg.

  • 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.

  • 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.