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SELF
Watch video30-Minute HIIT Cardio Workout with Warm Up - No Equipment (SELF)
Follow a warm-up, two bodyweight circuits (each with timed moves and modifications), repeated rounds, and a cooldown with stretches. No equipment required — use a mat and water as needed.
Intermediate
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Prepare your mat and have water nearby; clear an open space to move.🎯 Preparation
Warm up — Round 1: Toe touches for 30 seconds (stay low, engage core, breathe).⚡ Main Steps
Warm up — Round 1: Skaters for 30 seconds (chest up, core tight, alternate kicking foot back).⚡ Main Steps
Warm up — Round 1: Body squats for 30 seconds (shoulder-width, hinge at hips, squeeze glutes at top).⚡ Main Steps
Warm up — Round 1: Mountain climbers for 30 seconds (shoulders over hands, core engaged).⚡ Main Steps
Warm up — Round 2: Repeat Toe touches, Skaters, Body squats, Mountain climbers — each 30 seconds.⚡ Main Steps
Circuit structure: Circuit 1 = 5 moves (star jumps, fast feet, high knees, power jacks, toe taps); perform each move for 30 seconds and repeat this circuit 3 times.⚡ Main Steps
Circuit 1 — Star jumps 30 seconds (start low, explode up, land soft; plyometric jump).⚡ Main Steps
Circuit 1 — Fast feet 30 seconds (quick feet under hips, hands up; modification: slow down but keep feet under hips).⚡ Main Steps
Circuit 1 — High knees 30 seconds (drive knees high toward chest; modification: march/high-knee march).⚡ Main Steps
Circuit 1 — Power jacks 30 seconds (jumping jack into squat, feet outside shoulders, arms overhead, chest up).⚡ Main Steps
Circuit 1 — Toe taps (toe touches) 30 seconds (feet outside shoulders, stay low, bend knees slightly and power off each foot).⚡ Main Steps
Circuit structure: Circuit 2 = 5 moves (star jumps, walkouts, squats, jumping lunges, London bridges); perform each move for 30 seconds and repeat this circuit 3 times.⚡ Main Steps
Circuit 2 — Star jumps 30 seconds (same as Circuit 1 star jumps; find a sustainable pace).⚡ Main Steps
Circuit 2 — Walkouts 30 seconds (from standing crawl hands out to plank and back up; modification: add a push-up at the plank or skip push-up for easier).⚡ Main Steps
Circuit 2 — Body squats 30 seconds (feet just outside shoulders, deep squat, squeeze glutes at top).⚡ Main Steps
Circuit 2 — Jumping lunges 30 seconds (plyometric alternating lunges; modification: reverse lunge or regular front lunge for less impact).⚡ Main Steps
Circuit 2 — London bridges (side-to-side) 30 seconds on elbows (lift hips, move side to side to target obliques; modification: hold elbow plank).⚡ Main Steps
Repeat both Circuit 1 and Circuit 2 so that you complete three rounds of each circuit (final round should be the highest effort).⚡ Main Steps
Cooldown — Alternating hand-to-foot hinge: feet wide, hinge at hips, alternate hand to opposite foot slowly, inhale on the way up, exhale down.⚡ Main Steps
Cooldown — Squat glute stretch: plant one foot, swing opposite leg over and sit down; hold 20 seconds each side (balance as needed).⚡ Main Steps
Cooldown — Standing quad stretch: grab foot and pull heel toward glute; hold 20 seconds each side.⚡ Main Steps
Cooldown — Side bend stretch: feet shoulder-width, reach arm up and over; hold each side (10–20 seconds as feels good).⚡ Main Steps
Cooldown — Cross-arm shoulder stretches and triceps stretches: 20 seconds per arm each stretch, finish with arm swings across chest while breathing.⚡ Main Steps
Modifications summary: slow fast feet, march high knees, reverse lunge for jumping lunges, push-up or no push-up for walkouts, hold plank instead of moving for London bridges.💡 Optional
Rest 15 seconds between the warm-up rounds, breathe deeply and keep circulation moving.🏆 Pro Tips
Rest 45 seconds after completing Circuit 1 before starting Circuit 2; use the break to calm the body, breathe, and sip water.🏆 Pro Tips
Rest 45 seconds between circuit rounds; take deep inhales and exhales to recover and prepare for the next round.🏆 Pro Tips
During all exercises: keep chest up, hinge at the hips for squats, squeeze glutes at the top, keep core engaged, and breathe regularly (smile if it helps!).🏆 Pro Tips
Final tip: expect full-body fatigue after this HIIT session; cool down thoroughly, hydrate, and breathe mindfully to recover.🏆 Pro Tips
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