Move · Videos · Cardio · 32 min

30-Minute Cardio HIIT with Easier and Harder Options

30-Minute Cardio HIIT with Easier and Harder Options — video by PS Fit Play · 32:17

Video by PS Fit on YouTube · Open on YouTube

Trainer Charlee Atkins leads a warm-up, three circuits of 50-second moves (down dog toe touches, mountain climber holds, sumo squats, skaters, reverse lunge balances, plank jacks and core work) and a stretching cool-down. Follow Anna for low-impact versions or Christina for the advanced hops.

  • 32 min
  • All levels
  • High impact (jumping)
  • mat

Good forHeart health

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Step by step 13

Tap a time to watch that step in the video.

  1. Warm-up: jog on the spot, jumping jacks (or step jacks), then inchworms out to a push-up plank. 0:15
  2. Butt kicks, squats with a knee-to-elbow twist, quick feet, then hip circles on all fours. 2:12
  3. Circuit 1, 50 seconds each: down dog toe touches, or simply move from plank to down dog. 4:59
  4. Mountain climber holds: three climbs then hold, shoulders over wrists and hips low; step them if needed. 6:16
  5. Sumo squats, knees driven out and chest up, with a hop on every third or a heel raise instead. 7:22
  6. Speed skaters from side to side, stepping back slowly or adding a hop. 8:13
  7. Circuit 1 again, then a 30-second burst of fast running on the spot. 9:18
  8. Circuit 2: reverse lunge, toe tap and airplane balance on the right, then the left; or lunge to a knee drive. 14:53
  9. In-and-out squats, walked or hopped, with knees out and chest up. 16:50
  10. Circuit 2 again: lunge balances on each side and in-and-out squats, then quick feet. 17:38
  11. Circuit 3 on the mat: three crunches and three reverse crunches, plank climbers, then butterfly sit-ups. 21:48
  12. Circuit 3 again, then plank jacks, stepping one foot out at a time if needed. 24:52
  13. Cool-down: knees to chest, spinal twists, runner's lunge with a hamstring stretch, then a standing quad stretch. 28:42

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

Form cues from the coach

  • Keep shoulders over wrists and hips low in plank moves
  • Drive your knees out and keep your chest up in sumo squats
  • Step instead of hopping whenever you need the modification

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loaddown dog toe touches, mountain climbers, plank jacks
  • Wrists & hands takes loadhand planks, down dog, mountain climbers
  • Hips takes loadsquat hops, reverse lunges, skaters
  • Knees takes loadhops, sumo squats, reverse lunges, jumping jacks
  • Ankles & feet takes loadjogging, jumping jacks, hopping skaters
  • Neck moveshead lifted in crunches and sit-ups
  • Elbows movesforearm plank climbers
  • Lower back movescrunches, butterfly sit-ups, airplane hinge
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • 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.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Anna steps every jack, climber, squat hop, skater and plank jack

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 PS Fit; 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