Guided workouts · advanced
HIIT Conditioning
Forty on, ten off, four rounds. Short, and not easy.
- Time
- 25 min
- Movements
- 5
- Focus
- Cardio, full body
- You need
- No equipment
Warm-up
Butt Kicks
0:30
Next: Brisk Walking
Step
The figure shows the general shape of the movement, not a demonstration of this exact exercise. Nothing here is recorded. Go at your own pace and skip anything that hurts.
What it works
Hardest first: glutes, core, quads, inner thigh, hamstrings, hip flexors, shoulders, upper back, calves, chest, lats, lower back, obliques.
The session, move by move
Warm-up
6 movements · 30s each
Butt KicksStep
0:30- Brisk Walking
Step
0:30 - March in Place
Step · demo video in the player
0:30 
Step JackJumping jack
0:30
Lateral ShuffleSide shuffle
0:30- Jumping Jack
Jumping jack
A note on the timing
The brief said 20 minutes at 4 rounds × 5 × 40/10 with 60 s round breaks. That circuit alone runs 19:40, leaving twenty seconds for the warm-up and cool-down the same brief requires inside the time. The format is kept exactly as asked — 40/10, 60 s breaks — and the stated time moves to 25 minutes, which is what it actually takes.
About the easy finish
The exercise library holds almost no stretches yet, so the finish is gentle rotations and light holds rather than a stretch routine. It brings the heart rate down; it is not a substitute for stretching if that is what you want.
Do this with someone
Pick a time, send one link, and you both follow this workout at the same moment. Camera off is fine, and the room is never recorded.
Start freeGeneral education, not medical advice. If a movement hurts, skip it.
