Workouts · Cardio

Bodyweight HIIT in 25

Crawls, jumps, and climbers in rolling intervals — the no-equipment conditioning main course.

25 minintermediateno equipmentcardiovigorous
Why it works. Ground-based movement patterns keep interval work interesting — and interesting is what you repeat.

Warm-up

Easy jog in place, building — 60s
Bodyweight squats, springier each rep — 45s

The workout

  1. bear crawl — 4 × 30s
    rest 30s
  2. jump squat — 4 × 20s
    rest 40s
  3. mountain climber — 4 × 30s
    rest 30s
  4. skater hops — 3 × 30s
    rest 30s
  5. inchworm — 2 × 40s
    rest 30s

Cool-down

Slow walk until breathing settles — 90s
Quad stretch, each side — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More cardio sessions

25 min · advancedAthletic Power in 2520 min · beginnerBeginner Low-Impact Cardio in 2025 min · intermediateBike Intervals in 2530 min · beginnerElliptical Steady State in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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