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No Jump HIIT

10 min10 movesHIIT
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Circuit 1

  • March in Place

    March in Place

    01:00
    How to do it
    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 rounds
  • Squats

    Squats

    00:4000:20
    How to do it
    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.
  • Bear Crawls

    Bear Crawls

    00:4000:20
    How to do it
    1. Begin on all fours with your hands under your shoulders, knees under your hips, and toes tucked.
    2. Lift your knees a few inches off the floor so your weight rests on your hands and toes.
    3. Move one hand and the opposite foot forward together, keeping your hips low and level.
    4. Step the other hand and opposite foot forward to complete the pattern.
    5. Continue crawling forward with small, controlled steps and a flat back.
  • Mountain Climbers

    Mountain Climbers

    00:4000:20
    How to do it
    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.
  • Sumo Squats

    Sumo Squats

    00:4000:20
    How to do it
    1. Stand with your feet wider than shoulder-width, toes turned out, chest up.
    2. Brace your core and send your hips straight down between your feet.
    3. Bend your knees, keeping them tracking out over your toes.
    4. Lower until your thighs are near parallel, torso staying tall.
    5. Drive through your heels to stand up and squeeze your glutes.

Circuit 3

  • Standing Forward Fold

    Standing Forward Fold

    01:00
    How to do it
    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.