A 30-minute strength and conditioning inspired HIIT workout guaranteed to build your endurance and strengthen your muscles. You’ll have 5 blocks to go through focusing first on lower body exercises, then transitioning to upper body and core exercises.

In blocks 1 and 2 you’ll be doing 3 different exercises for 40 seconds each – with blocks 3 and 4 consisting of 2 exercises that are 30 seconds each. Each exercise is low impact – minimizing pressure on your joints. But you can still work to moderate intensity if you’re looking to challenge yourself:

Block 1 – squat to lunges, side squat walks, and alternating curtsey lunges.
Block 2 – squat pulse to calf raises, reverse lunge and kick rights, and reverse lunges and kick lefts.
Block 3 – low tempo push-ups to the ground and triceps push back into bear planks
Block 4 – wide to narrow push-ups and shoulder taps and plank walks
Block 5 – low tempo push-ups to the ground, triceps push back into bear planks, wide to narrow push-ups, and shoulder taps and plank walks.