Move · Videos · Cardio · 21 min

21-Minute Beginner-Friendly HIIT with Chair and Harder Options

21-Minute Beginner-Friendly HIIT with Chair and Harder Options — video by YMCA at Home: Free Programs Anytime, Anywhere! Play · 21:05

Video by YMCA at Home: Free Programs Anytime, Anywhere! on YouTube · Open on YouTube

YMCA instructor Theresa leads a warm-up, three rounds of squat and press, step-back burpees, push-ups with shoulder taps and mountain climbers (40 seconds on, 20 off), then a cool-down. One helper shows chair versions and another harder ones; light weights are optional.

  • 21 min
  • All levels
  • Moderate impact
  • No equipment

Good forHeart health

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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: march, hamstring curls, jacks, skiers, shoulder rolls and calf raises, then all once more. 0:48
  2. Squat and press: feet hip to shoulder width, squat, then press up as you rise; 40 seconds on, 20 off. 4:21
  3. Step-back burpees: hands down, step or jump back to plank, then come all the way up to standing. 5:48
  4. Push-ups with shoulder taps, on knees or toes: shoulders over wrists and hips flat. 6:44
  5. Mountain climbers: from a tall plank, drive the knees to the chest, hips down, at your own speed. 7:50
  6. Round 2: the same four moves, 40 seconds on and 20 seconds off. 8:49
  7. Round 3: the same four moves one last time. 13:00
  8. Cool-down: march and hamstring curls, then a standing quad stretch on each side. 17:13
  9. Hamstring stretch with the hips hinged back, then shoulder rolls, a side stretch and a chest opener. 18:47

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Step back in the burpee if you prefer not to jump, and come all the way up to standing
  • Stack shoulders over wrists and keep the hips flat in plank moves
  • Choose the range of motion and speed that feel right for you

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadpush-ups with taps, mountain climbers, overhead press
  • Elbows takes loadpush-ups, overhead press
  • Wrists & hands takes loadpush-ups, mountain climbers, burpee plank
  • Hips takes loadsquats, stepping back in burpees, mountain climbers
  • Knees takes loadsquat and press, burpees, mountain climbers
  • Ankles & feet movesmarching, calf raises, jacks in the warm-up
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Chair versions of every move; step back in burpees; push-ups on the knees

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by YMCA at Home: Free Programs Anytime, Anywhere!; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety