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HIIT

No-jump cardio · 15 min

Get your heart rate up without impact: great for flats and sensitive knees.

Do it in Tempoora

Free, no account needed. It goes into your library and starts with one tap.

Round 1

5 rounds · 40 s work · 20 s rest

  1. Fast marchEnergetic arms.
  2. Squat to calf raiseRise onto your toes at the top.
  3. Step jacksStep one foot out, then the other.
  4. Air punchesFast, with your core tight.
  5. Alternating reverse lungeNo rush, with control.

Round 2

5 rounds · 40 s work · 20 s rest

  1. Standing knee to elbowKnee across to the opposite elbow.
  2. Squat with overhead reachReach tall as you stand.
  3. Side stepsLow and quick.
  4. Slow mountain climbersStep by step, no jumping.
  5. Air punchesLast push of the round.

Round 3

5 rounds · 40 s work · 20 s rest

  1. Fast marchRecover without stopping.
  2. Squat holdThighs parallel to the floor.
  3. Step jacksFaster than in round 1.
  4. Standing knee to elbowCore engaged.
  5. Deep breathingBring your heart rate down slowly.

How to do it with Tempoora

  1. 1

    Tap “Do it in Tempoora” and add it to your library.

  2. 2

    Press play: countdown, then move.

  3. 3

    The app calls out every exercise and every rest with voice and sound.

More HIIT workouts

HIIT · 3 min 50 sTabata · 4 minutesThe classic: 8 rounds of 20 seconds all out and 10 seconds of rest.HIIT · 9 min 40 sExpress HIIT · 10 minTen 40-second exercises for when you only have a moment.HIIT · 14 min 45 sNo-equipment HIIT · 15 minThree blocks of rising intensity to sweat at home.

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