Cardio and bodyweight strength
Full body · Bodyweight squats, Marching in place, Push-ups, and Step jacks
- Timer
- 41:50 including countdown
- Equipment
- No equipment
- Active calories
- 86–169 kcal
Rough estimate for 70 kg (154 lb) of body weight. Pace, rest and movement affect actual energy use. Adult Compendium
Open the .hiitpreset file in Workout Timer to review and save the preset.
HIIT
How it works
A 10-second countdown leads into 12 rounds. Work for 40 seconds on each movement, rest 10 seconds between movements and 20 seconds between rounds.
Take the first round easy. Set a steady pace you can sustain and take extra breaks as needed.
The movements
- 40 sec each interval
Bodyweight squats
Stand with your feet about shoulder-width apart. Lower your hips under control, then stand by pressing through the whole foot.
Make it easier Use a shallower range if it helps you stay steady.
- 40 sec each interval
Marching in place
Lift one knee at a time and place each foot down softly. Keep your torso tall and let your arms swing naturally.
- 40 sec each interval
Push-ups
Place your hands about shoulder-width apart. Lower your chest and hips together, then press back up as one unit.
Make it easier Set your knees down or put your hands on a stable raised surface.
- 40 sec each interval
Step jacks
Step to one side and raise your arms out to the sides. Bring your foot and arms back to the middle, then switch sides.