Move · Videos · Cardio · 29 min

30-Minute HIIT Cardio with Warm-Up

30-Minute HIIT Cardio with Warm-Up — video by SELF Play · 28:51

Video by SELF on YouTube · Open on YouTube

Trainer Lita Lewis leads a warm-up, then three rounds of two 30-second circuits: star jumps, fast feet, high knees, power jacks, toe taps, walkouts, squats, jumping lunges and side-to-side planks, with lower-impact options shown throughout.

  • 29 min
  • Intermediate
  • High impact (jumping)
  • mat

Good forHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up, 30 seconds each, twice through: toe touches, skaters, body squats and mountain climbers. 0:29
  2. Circuit 1: star jumps, starting low and landing softly, then fast feet kept right under your hips. 5:00
  3. High knees (or a march), power jacks with your chest up, then toe taps staying low. 6:04
  4. Circuit 2: star jumps, walkouts with an optional push-up, then deep squats, squeezing the glutes at the top. 8:17
  5. Jumping lunges, or reverse lunges for less impact, then side-to-side planks on your elbows. 9:47
  6. Round 2 of circuit 1: star jumps, fast feet, high knees, power jacks and toe taps. 11:31
  7. Round 2 of circuit 2: star jumps, walkouts, squats, jumping lunges, then side-to-side planks or an elbow plank. 14:50
  8. Round 3 of circuit 1: the same five moves at a pace you can keep for 30 seconds. 18:00
  9. Round 3 of circuit 2: the same five moves; step the lunges if you need less impact. 21:18
  10. Cool-down: alternating toe touches, a standing glute stretch, then quad, side bend, shoulder and triceps stretches. 24:00

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

Form cues from the coach

  • Land softly and keep your feet right under your hips on fast feet
  • Sit your hips back, chest up, and squeeze your glutes at the top of squats
  • Swap jumps for marches or reverse lunges if you need less impact

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadmountain climbers, walkouts, elbow plank, star jumps
  • Wrists & hands takes loadmountain climbers, walkouts to plank
  • Hips takes loaddeep squats, jumping lunges, power jacks
  • Knees takes loadstar jumps, power jacks, jumping lunges, deep squats
  • Ankles & feet takes loadstar jumps, fast feet, high knees, toe taps
  • Elbows moveselbow plank hip dips
  • Lower back moveswalkouts, toe touches, plank hip dips
  • 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.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Shows slower fast feet, marched high knees, reverse lunges, held elbow plank

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 SELF; 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