30-Minute HIIT Cardio Workout with Warm Up – No Equipment at Home | SELF

TopShop · May 17, 2024

30-Minute HIIT Cardio Workout with Warm Up – No Equipment at Home | SELF

By TopShop HIIT cardio, cardio hiit, cardio workout, circuit training, high intensity cardio, high intensity interval training, HIIT, hiit at home, hiit cardio, hiit cardio workout, hiit no equipment, hiit workout, home workout, self, warm up, work out, Workout, workout from home 21 Comments

Video Transcript

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hey guys it’s your girl lita lewis i’m here with my buddy reese and we’re gonna lead a phenomenal workout powered by self now the workout involves two circuits the moves are star jumps fast feet high knees power jacks toe touches walkouts squats jumping lunges and london bridges we’re gonna first start with a warm-up so let’s get started you ready reese all right first move toe touches here we go 30 seconds a piece here guys keep it up keep it up all right halfway through let’s keep on going you want to stay low engage that core toe to toe seven seconds left moving right into skaters so get ready for it here we go skaters keep it up chest up guys keep the core nice and tight opposite foot kicking right back there you go we’re halfway through already let’s go coming up next we got some body squats to stay with us in three two one here we go body squats shoulder width apart guys you want to make sure you squeeze the glues up top shoulders back hinging at the hips yep it looks good guys i’m going to turn give you a different direction again hips go back hinging at the hips sit as deep as you can squeeze the glutes up top there we go almost done race is looking good here we go we’re going to move right into mountain climbers in three two one take to your mat here we go mountain climbers keep the core nice and engaged shoulder should be right over your hands this is a really tough one guys sticky stick with me almost done with our first round warm-ups don’t forget to breathe ten seconds left here we go in seven six five four three two one finish up we got 15 seconds rest before we go right into the second round breathing how many how are you doing feeling good i’m gonna have breath myself all right here we go second round in three seconds guys starting with a toe touch here we go like i say smile guys when you smile things get a whole lot easier life included breathe through it you want to find your own pace here guys it’s just the warm-up let’s get the blood flowing circulation going here we go nine seconds left and go right into our skaters looks good here we go skaters don’t forget to breathe and smile everybody’s looking good come on guys almost done here halfway through already ten seconds we got squats coming up next five more here we go now into a squat shoulder width apart let’s do it again here we go nice and deep squeeze glutes up top we’re gonna slow it down a little breathe and smile hips back hips back and nice and deep do not forget to squeeze the glutes up top ten seconds left almost done guys by a second we enter our mountain climbers here we go last one to the ground mountain climbers for 30 seconds let’s go reece don’t forget to breathe guys and smile if you have it here we go halfway through 10 seconds left and four three two one here we go to your feet how you doing great good warm-up done circulation’s moving we’re gonna go right into our workout circuit one of two which we’ll do three times over starting with star jumps all right start low power up let’s go here we go guys nice plyometric move ending plyo is going to require a jump all right engage that call come in arms out nice and wide here we go also from a different angle we go modification right opposite side five seconds left here we go right into fast feet so nice and quick hands up modification you can slow it down a little bit but keep your feet directly underneath you anything out here messes with your speed so right here reese you got 15 seconds left man let’s go don’t forget to breathe leaning over just slightly for stability guys eight seconds left five four and three two one moving on to high knees guys find a good pace now i call these high knees because we’re driving our knees nice and high so this here not high knees this here high knees perfect modification right nice much so while reese is doing regular form i’m gonna do a modification which is just a mod all right so right back in here we go breathing in and out we go we got five seconds left three two one moving right into power jack start in we’re gonna come out so with a jumping jack combined with a squat all right so i wanna make sure your chest is up high right squat nice and deep finishing off strong guys there we go we got 15 seconds left you’ll see here that reese’s got perfect form he’s squatting nice and deep his feet are outside his shoulders arms up right above his head chest is up core is engaged perfect grease i’m gonna finish with you five seconds left two one moving right into toe tups now we’ve done this in our warm up we’re going to come outside our shoulders right stay low it’s like bending the knee just so you can power off each foot all right chest up i’m swinging and remember don’t forget to breathe guys we’re almost done with our first circuit and notice again he’s nice and bent at the knees chest up chords engaged doing well all the five seconds left finish strong here we go there we go guys circle one complete doing well we got 45 seconds rest here to calm the body down deep breaths in and out grab some water i know we should deserve one too we’re going to sip we’re going to cheers let’s get 30 seconds left guys we’re going to move right into our second circuit okay again another five moves here so i want you to take advantage of this time cool down the body cool down the mind get ready for that second circuit we have 10 seconds left before we go into our first move which is star jumps we’ve done before okay getting ready in three two one star jump here we go 30 seconds of the clock right now remember this here is hit training it is not meant to be that easy all right because it’s easy we didn’t want it in the first place okay good engage our core come deep there we go nice good work we all have 10 seconds left all right here we go rhys is doing good i’m gonna step aside spotlight’s on him perfect we got two seconds moving to walk out so take to the side of your mat right engaging core coming down then come right back grace using those hands stand up straight and again core is nice and tight perfect stand back up you notice there’s no bend in my knees i’m using my core to really engage reese’s going to come out give me a modified version push up thank you ruth come back engaging the core standing up all right 30 seconds up we’re going to move right into squats all right now feet just outside your shoulders again i’m a big fan of deep squats if it ain’t deep i don’t want it all right so chest up back straight squeeze those glutes up top again here we go looks good guys rhys is looking good chest is up close engaged they go hinging at the hips perfect form about five seconds left we’re gonna move right into jumping lunges next one of my favorites here we go taking to the side of your mat we’re gonna go we’re gonna jump lunge right don’t forget those arms use those arms to help you with stability right without the arms i find myself a little bit wobbly use everything in your body to help you move through this exercise perfect form reese is giving me a modification perfect 10 seconds left breathe through it guys you got it three two one we’re going to do london bridges so this is going to be a core exercise going to really work your entire core right on your elbows hitting side to side you’ll notice that reese here is giving me a nice arch almost like a rainbow right keeps it going nice and high and to the side really hitting those oblique muscles we have five seconds left good in three two one guys second circuit done we have a 45 second break here so take your time grab some water getting calm your mind down calm the body down by breathing inhales and exhales you’ve done really well so far we’ve done one round of three so get ready before we go into circle one first circuit coming up in seven seconds i hope you’re ready we’re starting off with star jumps we’ve done this all over before here we go 30 seconds on the clock let’s do it sewing it down guys we’re good we’re good welcome to the second round again you’ve done this all before nice and low squeezing that navel into the spine arms up like i say smile through it we got nine seconds left doing good rhys we go phosphate coming up in four seconds our favorite here we go now fast feet good smile guys now remember modification is just slowing it down by keeping those feet right underneath your hips i know it’s been nice and quick so rhys is doing feet and nice chest is up he’s focused core is engaged i know those legs are burning seconds left here we go don’t hold your breath guys breathe right here breathe right here let’s go five four three two one high knees let’s slow it down a little bit high knees driving the knees nice and high ah there we go breathing through modification thank you reese nice high matches now you notice again high knees are caught high knees because the knees are driven nice and high right up to that chest being good guys driving them nice and high you have 10 seconds left all right so let’s keep on going i hear you resist go five seconds in three two one right into power jacks all right here we go ah looks good we’ve been here before guys you’ve got it nice and deep hands above the head your breathing looks good almost halfway here we go halfway point let’s go down good guys come on here we go reese let me see again with the perfect form nice and deep hands above the head looks good it’s finished strong three seconds left before we move into toe taps here we go down a little bit there we go outside the shoulders smile right through it guys almost there circuit once almost finished 15 seconds left counting you down with 10 seconds to go how we doing reese good in four three two one there we go first circuit done guys we have 45 seconds on the clock grab some water circuit two coming up all right oh we’re all feeling good remember i always say this if it’s easy we don’t want it right so always look for a challenge in your workouts second circuit we’ve got star jumps from the top good time to stretch also i know my quads are kind of feeling it too open up the hips looks good we have 10 seconds left before our second circuit begins guys all right starting with the style jumps get ready here we go in three two one here we go guys go ahead good find your pace right we’re not trying to sprint through these we have five movements to do in 30 seconds so find a good pace what works for you so you can get through 30 seconds without having to stop that would be the challenge all right we have all by 10 seconds left here before we do our walkouts here we go five seconds left all right here we go walking out stand on the side of your mat crawling out crawl back engaging the core stand up straight and again evasion is going to give me a modified version for someone looking for a bit more challenge bit of a push-up here nice come back engage your core give me one more push up reach before i get you go back down to our regular movie a good good work standing up now right back into regular form good crawl back then come up next move already into squats okay outside the shoulders slightly nice and deep come up squeeze the glutes again find your face we’re not trying to rush here we have two more moves after this back straight chest up nice tight squeeze did you not want to forget about our glutes five seconds left right we’re gonna move right into jumping lunges here we go on the side of your mattress jumping lunges when you’re ready perfect in a few seconds reese is going to show me a modified version right for anyone that has any type of knee issues or you find that the plyometric move is too much for you go down and modify modification he’s going to do a reverse lunge nice and deep using those arms for stability in his move looks good we got five seconds i’m going to show you regular move if we go right into our london bridges which is now to the ground guys here we go on your elbows side to side those hips should touch the ground almost working those obliques here we go looks good looks good modified by just holding a plank on your elbows reese if you could perfect form right here core is engaged nice ear longer elongated back his shoulders are right over his elbows doing great we’re done perfect you have a rest now you’ve just completed two rounds we have one more to go so take advantage get your breath back sip some water because i want you to kill it come first and final round [Music] i hope you’re ready round three is final so i want you to be beast mode during this one okay we’re gonna start with star jumps i’m gonna give you ten more seconds to rest and get ready because here we go six seconds left guys star jumps we’re gonna start low jump over our heads land nice and soft starting now let’s go perfect looks good let it burn let it burn 10 seconds left we move right into fast feet get ready in three two one fast feet race let’s do it 30 seconds again modification nice and see easy steps otherwise when keeping them nice and quick breathe guys breathe stick with us 15 seconds again modification restore with me as long as your feet are moving keep it right underneath yourself and five four three two one moving into high knees good looks good here you go driving nice and high remember modification wreath nice much perfect driving the knees nice and high let’s get there halfway through 10 seconds left we’re going to do regular form now let’s do it 10 seconds left smile through it guys finish strong we’re going to move right into power jacks guys you want to start in power jack out perfect here we go 30 seconds on the clock guys almost done with the first circuit remember nice and deep looks good rhys perfect here we go all about 20 seconds left yeah here we go remember if it’s easy we don’t want it guys smile through it ten seconds left get ready for last and final move which will be toe tap to finish off after our second in three two one toe touches let’s do it guys again find your own pace i just want you to stop and not stop this is our last fifth move to finish the circuit here we go we’re halfway through already this is when it becomes mental here we go ten seconds left five four three seconds left two and one there it is circle one done suck it two to go here we go [Music] [Music] we have all about 20 seconds left before we move right into the third and final round of the second circuit okay we’re going to start with star jumps in 12 seconds all right again this is where you get your breath breathe you’ve got eight seconds on the clock reese are you ready let’s get it last and final second let’s beast here we go in two one star jumps find your own pace guys whatever you need to do to get this done find it within 15 seconds left 10 seconds recess do it here we go we got walkouts next five four three two and one here we go standing on the side we’ll cast engage that corey’s out curl back with those arms engage that call squeeze here we go again guys you’re gonna find your pace in this breathe now this here is not a plyometric move so you’ll find it a little bit easier to get your breath back so take advantage here okay five seconds left here we go right into squats feet just slightly outside your shoulders it’s quite nice and deep squeeze out here we go i don’t know about you reese my thighs are really burning now but we’re almost done guys stick with it nice easy pace more than halfway done guys i’ve got 10 seconds on the clock now let’s do it here we go jumping lunges come next which are a real burner get your breath back now here we go and last jumping lunges here it goes good use those arms engage that core reach by all means please show us some modification perfect so we’re doing a front lunge guys again his torso stays nice and straight coming nice and deep knee does not exceed the toe uses his arms for stability looks good let’s go back six seconds left reese good here’s your modification and our regular form last and final we come down to the ground london bridges let’s hit those obliques 30 seconds let’s go i know it burns guys this is it lost some final move all right we got it come on hit that call good reese we got 10 seconds left man let’s go count you down five four three two one done guys here we go buddy round three done we want to do a nice little cool down all right take a second shake those legs out a little all right guys you’re gonna feel that the body has been completely worked we did a total body workout working our upper body our lower half and our core muscles okay so it was completely normal to feel exhausted all over so it is super important we cool down properly okay so let’s do this together this is the easy part the feel good part so i want your feet nice and wide okay arms straight out we’re gonna bend over hinging at the hip coming alternating hand to foot right here there you go come up completely good stretch gonna keep it nice and chill slow everything down inhale then exhale on the way down looks good three seconds left give me one more one more here we go moving right into our squat glute stretch okay so plant the right foot down swing the left over it’s a bit of a balancing act all right then arms out sit down right this is why i want you to hold this for 20 seconds at any point you’ll lose your stability that’s okay you’re going to stand up and repeat opposite side plant that left leg swing the right over find your balance arms out and sit down and nice and deep if you can again if you fall out of it that’s fine find yourself again and hold for 20 seconds of peace five seconds left here here we go all right standing straight up well done we’re going to go a standing quad stretch nice and simple grab that foot hold and feel that stretch right through your quadricep pull back and feel it elongate right here 20 seconds aside all right guys here we go in three two one opposite side grabbing the right or the left using the opposite hand for balance and stretch this leg out here we go ten seconds to go you’re going to move right into a side bend okay five seconds [Music] doing great here we go two one all right side bend so feet outside the shoulders again right arm up and over and basically hold that stretch you’ll find that your lats are stretched out right pulling through the shoulders well tricep feels good on the lower back also three seconds left there we go standing up upright opposite side again reaching over pulling yourself to the opposite end of the room again a nice easy stretch right through those lats don’t forget to breathe looks good standing upright it’s good cross arm crossover shoulder okay we’ll take our right arm right across the shoulder and pull using that left arm right towards your body okay nice deep breath mindful of your breath we’re cooling down feeling good about our workout three seconds left here before you switch arms good nice big swing opposite side again using that right arm to pull your arm in keeping your arm nice and straight do not bend this elbow good again 20 seconds each side you have 10 seconds left good right after this we’re going to stretch into a tricep a tricep we’re going to stretch out tricep right after cool here we go swinging up bending the right arm using the left arm and pulling it over okay good then smile through this this is supposed to feel good elongating our muscles is super important since we’ve worked them out and they’re nice and tight so you really want to elongate in our stretch and our breathing opposite side after 20 seconds again bending the left using the right to pull right across feeling that stretch all right as long as the stretch is working and you’re feeling good you’re doing good here we go five seconds left here a few more seconds here and then just to finish and complete our cooldown to swing these arms right across the chest let’s get this over and done with are you feeling good say hey hey all right i’m alternating each side on top breathing through feeling good how you feel i feel really good rhys feels good i feel good workout complete awesome all right guys i’m lisa lewis thank you so much for joining me reese and i had a killer workout yes and i’m sure you did too if you enjoyed this workout be sure to subscribe to self’s youtube channel so you can stay updated and tuned in to all the awesome workouts to come train hard and stay strong [Music]

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30-Minute HIIT Cardio Workout with Warm Up – No Equipment at Home | SELF