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30-Minute No-Equipment Cardio & HIIT Workout

PS Fit

Charlee Atkins

Focus Area(s):

Full Body

32

minutes

Duration: 

Workout Type:

Cardio

March 11, 2019

0:11

Workout starts at

3 circuits (50 seconds on, 10 seconds off).

  1. Warmup
    1. Jog in Place
    2. Jumping Jacks
    3. Inchworms
    4. Butt Kicks
    5. Squat with Twist
    6. Quick Feet
    7. Hip Circles (Left)
    8. Hip Circles (Right)
  2. Circuit 1 (50 seconds on, 10 seconds off) (starts at 5:00)
    1. Down Dog with Toe Touch and Plank
    2. Mountain Climber with Hold
    3. Sumo Squat + Jump
    4. Speed Skater
  3. Repeat Circuit 1 (starts at 9:25)
    1. Quick Feet (30 seconds)
  4. Water Break (1 minute, starts at 14:00)
  5. Circuit 2 (50 seconds on, 10 seconds off) (starts at 14:50)
    1. Reverse Lunge to Airplane Fly (Right)
    2. Reverse Lunge to Airplane Fly (Left)
    3. In & Out Squat Jump
  6. Repeat Circuit 2 (starts at 17:57)
    1. Quick Feet (30 seconds)
  7. Circuit 3 (50 seconds on, 10 seconds off) (starts at 21:52, with mat)
    1. 3 Crunches + Legs Up + 3 Reverse Crunches
    2. Mountain Climber
    3. Butterfly + Sit Up
  8. Repeat Circuit 3 (starts at 25:00)
    1. Plank Jacks (30 seconds)
  9. Cooldown (starts at 28:42)
    1. Knee to Chest, Spinal Twist
    2. Both Knees to Chest Circles, Rocking Side to Side
    3. Runner's Lunge
    4. Standing Side Bend
    5. Quadriceps Stretch (standing)
    6. Standing with Arms Up and Eyes Closed
    7. Hands to Center

Tags:

Up-and-Down

Low impact (or with low impact alternatives)

No burpees

No equipment

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