Move · Videos · Cardio · 17 min

15-Minute Family-Friendly HIIT Circuit

15-Minute Family-Friendly HIIT Circuit — video by Juice & Toya Play · 17:25

Video by Juice & Toya on YouTube · Open on YouTube

Two trainers and two kids, Jace and Jax, lead a warm-up and a 12-move circuit (40 seconds on, 20 off) with jumping jacks, boxing, squats, push-ups, mountain climbers and floor core work. Kids join in on camera; knee and raised-hand options are named.

  • 17 min
  • All levels
  • High impact (jumping)
  • No equipment

Good forHeart healthFun workouts

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Step by step 8

Tap a time to watch that step in the video.

  1. Warm-up: arm circles, arm hugs, toe touches, a side stretch and downward dog, about 30 seconds each. 1:24
  2. Jumping jacks, then boxing punches: 40 seconds on and 20 seconds rest for every move. 4:22
  3. Squats, then skater squats, stepping or hopping from side to side. 6:24
  4. Shoulder taps in a plank, then push-ups; drop to your knees for either if the full version is too hard. 8:24
  5. High knee march, then woodchops, swinging the arms across the body. 10:23
  6. Mountain climbers; put your hands on a chair or bench to make them easier. 12:23
  7. Bicycle crunches, then seated twists. 13:22
  8. Penguin taps: lying on your back with knees bent, reach side to side towards your heels. 15:21

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

Form cues from the coach

  • Drop to your knees for push-ups and shoulder taps if the full versions are too hard
  • Put your hands on a chair or bench to make mountain climbers easier
  • Work for 40 seconds, then rest for 20 before the next move

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadpush-ups, shoulder taps, mountain climbers
  • Elbows takes loadpush-ups
  • Wrists & hands takes loadpush-ups, shoulder taps, mountain climbers
  • Hips takes loadsquats, skater squats, woodchops
  • Knees takes loadsquats, skater squats, jumping jacks
  • Ankles & feet takes loadjumping jacks, high knee march, skater squats
  • Neck moveshead lifted in bicycles and penguin taps
  • Lower back movesbicycles, twists, woodchops, toe touches
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • 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.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Knee push-ups and shoulder taps; hands on a chair for mountain climbers

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 Juice & Toya; 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