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HIIT

No-equipment HIIT · 15 min

Three blocks of rising intensity to sweat at home.

Do it in Tempoora

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

Warm-up

6 rounds · 45 s work · 15 s rest

  1. High-knee marchSwing your arms.
  2. SquatsLower with control.
  3. Jumping jacksEasy pace.
  4. PlankBody in a straight line.
  5. Reverse lungeAlternate legs.
  6. Torso twistsLoosen up your back.

Intensity

6 rounds · 45 s work · 15 s rest

  1. BurpeesAt your own pace, no stopping.
  2. Mountain climbersHips low.
  3. Jump squatsLand softly.
  4. SkatersWide and steady.
  5. Push-upsKnees down if you need to.
  6. High kneesAs fast as you can.

Finisher

4 rounds · 30 s work · 15 s rest

  1. BurpeesEverything you have left.
  2. Jump squatsExplosive.
  3. Mountain climbersFast.
  4. PlankHold until the end.

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

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