If you’ve got about 20 minutes and a little bit of space, you can do today’s workout. This no-equipment routine is a HIIT cardio workout, so it’s all about spiking your heart rate and moving as quickly as you safely can. Don’t worry—we still kept this fairly low-impact.
For the one move that requires some hopping, the skater, you can simply take large steps rather than jump. We’ve detailed that modification for you below. Keep in mind, as you work though moves like the reverse lunges, that you should still be engaging your core throughout. Even though it’s not a strict “core” move, that doesn’t mean you should ignore your core and spinal alignment.
Before any HIIT cardio workout, it’s always a good idea to do a warm-up. You could try either this quick routine or these bodyweight moves, both of which come from previous challenges. In general, dynamic warm-ups—where you continuously move through gentle movements—are a better idea than static stretching because they may help to reduce your risk of injury and they can increase mobility. And while we know you’re busy—and it can be tempting to skip a warm-up entirely—you really shouldn’t. You actually set yourself up to be less effective at your entire workout by skipping your warm-up. So take those five minutes extra, your body will thank you!
The HIIT cardio workout below is for Day 2 of the challenge. Check out the full month of workouts right here. Or go to the workout calendar here.
Workout Directions
Do each move below for your selected period of work and rest time (Option 1, 2, or 3). After your last move, rest for 60 seconds. That’s 1 circuit. Do the entire circuit 3-5 times. After your last circuit, try the Bonus Move for 60 seconds.
- Option 1: 30 seconds of work, 30 seconds of rest
- Option 2: 40 seconds of work, 20 seconds of rest
- Option 3: 50 seconds of work, 10 seconds of rest
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Katie Thompson1 Skater
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Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
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As you land on your right foot, swing your left foot behind you and tap your left foot on the floor. Option to bring your left hand down to tap the floor, and allow your right arm to swing behind your back.
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Swing left leg to the left and jump, landing lightly on left foot and allowing right foot to swing behind you, and right fingertips come down toward the floor.
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Continue to skate from side to side.
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Make it easier: Rather than jumping side to side, you can make this move low-impact by taking big steps side to side.
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Katie Thompson2 Bicycle Crunch
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Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is your starting position.
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Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
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Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg.
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Continue alternating sides. Go at a slow and steady pace so that you can really twist and feel your abs working.
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Katie Thompson3 Reverse Lunge – Alternating Sides
- Stand with your feet shoulder width apart, core engaged.
- Step back with your right foot and bend both knees to sink into a lunge. Keep your core engaged, hips tucked, and back straight.
- Return to your starting position by pushing off right foot and stepping forward.
- Repeat on the other side. Continue to alternate sides.
- Make it harder: Hold a dumbbell in each hand.
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Katie Thompson4 Tuck-Up
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Lie faceup, with legs extended and arms at your sides.
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Engage your core and lift both arms and legs a few inches off the floor to come into a hollow hold position.
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Now crunch up, bringing your knees to your chest, and wrapping your hands lightly around your shins. Keep your core tight to balance on your sit bones—do not grip your shins or hug your knees in order to achieve balance.
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Lower to return to hollow hold position, and repeat.
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Katie Thompson5 Bonus Move: Bird-Dog Crunch
After your last circuit, try the bonus move for 60 seconds.
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Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
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Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
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Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
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Reverse the movement and extend your arm and leg back out.
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Continue this movement for 30 seconds on the same side, then switch to the other side for another 30 seconds.
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Katie Thompson/Morgan Johnson6 Pin This Workout!
All images and gifs: Photographer: Katie Thompson. Stylist: Rika Watanabe. Hair: Hide Suzuki. Makeup: Rachel Ghorbani.
Wardrobe: Still images: Our athlete, LaToneya Burwell, wears Athleta Hyper Focused Chroma Bra, $45, athleta.com, Target leggings, similar styles at target.com, APL Women’s TechLoom Pro sneakers, $140, athleticpropulsionlabs.com. Workout gifs 1, 2, 4, and 5: LaToneya wears Lululemon bra, similar styles at lululemon.com, Beyond Yoga leggings, similar styles at beyondyoga.com, New Balance Fresh Foam Lazr v2 HypoKnit sneakers, $100, newbalance.com. Workout gif 3: Our athlete, Mars Dixon wears Lululemon shirt, similar styles at lululemon.com; Outdoor Voices 7″ Rec Shorts, $55, outdoorvoices.com; Reebok sneakers, similar styles at reebok.com.
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