Cardio power intervals
Conditioning · Burpees, High knees, and Mountain climbers
- Timer
- 10:55 including countdown
- Equipment
- No equipment
- Active calories
- 35–74 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 4 rounds. Work for 35 seconds on each movement, rest 15 seconds between movements and 35 seconds between rounds.
The timer ends after the final work interval. Keep a pace you can maintain with good form.
The movements
- 35 sec each interval
Burpees
Put your hands down, move into a high plank and bring your feet back under you. Stand and land softly after a small jump.
Make it easier Step back and forward and leave out the jump.
- 35 sec each interval
High knees
Lift one knee at a time in front of you. Stay tall and land softly.
Make it easier March in place without hopping.
- 35 sec each interval
Mountain climbers
Start in a high plank. Drive one knee forward at a time while keeping your shoulders over your hands.
Make it easier Step your feet slowly without hopping.