In this workout, we’ll be using cardio HIIT-based training with intervals to really get your heart rate up. And thanks to the exercises included, your core—particularly, your obliques—are really going to have to show up for the challenge!
While today’s cardio and core HIIT routine is going to make you sweat, it doesn’t include a ton of high-impact, jumping moves. Aside from the high knees exercise, the other moves aren’t plyometric at all. You’ll do variations of the lunge and squat, which, because they are compound moves that recruit large muscle groups, will get your heat pumping. Remember, you don’t need to be doing treadmill workouts to get in your cardio!
These variations will also call on your obliques for some extra work. Whenever you do moves that require a twist, those core muscles along the side of your abdomen need to fire up. Add the bicycle crunch to the mix, and your obliques will really take center stage here.
Remember, feel free to modify these moves as you see fit. If you want to keep the entire routine low-impact, you can simply modify the high knees exercise into a high-knee march. That will make this a no-jumping routine (which your downstairs neighbors also might appreciate).
Keep scrolling for the details on how to do today’s no-jumping cardio and abs routine. Let’s go #TeamSELF, you’ve got this sweaty HIIT circuit!
The workout below is for day 19 of the SELF New Year’s Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here.
WORKOUT DIRECTIONS
Complete each exercise for the chosen work/rest interval:
I = 30 seconds work, 30 seconds rest
II = 40 seconds work, 20 seconds rest
III = 50 seconds work, 10 seconds rest
Rest 30–60 seconds between rounds. Complete 3–5 rounds total.
EXERCISES
- Squat to Twist
- High Knees
- Curtsy Lunge
- Bicycle Crunch
- Sit-Up to Overhead Reach
BONUS EMOM
Do both moves for the recommended number of reps. Rest the remainder of the minute; repeat 4 times total.
- Bicycle Crunch (8–10 reps)
- High Plank With Leg Lift (8–10 reps)
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Katie Thompson1 Squat to Twist
- Stand with your feet slightly wider than shoulder-width apart, hands at the back of your head. This is starting position.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels; push your hips back and bend your knees to lower into a squat.
- As you rise up from the squat, twist your torso to one side. Return back to starting position.
- Drop back down into another squat, and repeat the twist on the other side. This is 1 rep.
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Katie Thompson2 High Knees
- Stand tall with your feet hip-width apart, arms extended in front of you.
- Keep your chest lifted and your abs tight as you quickly drive your knees toward your chest, one at a time.
- Move as quickly as you can for a set amount of time.
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Katie Thompson3 Curtsy Lunge
- Stand with your feet shoulder-width apart and your hands on your hips or hold them together in front of your chest. This is the starting position.
- Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
- Drive through your left heel to stand back up and return to the starting position. Repeat on the other side. This is 1 rep. Continue alternating.
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Katie Thompson4 Bicycle Crunch
- Lie faceup with your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.
- Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
- Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg. This is 1 rep. Continue to alternate as fast as is safely possible while maintaining your form.
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Katie Thompson5 Sit-Up to Overhead Reach
- Lie faceup with your arms by your sides, knees bent, and feet flat on the floor.
- Contract your core so that your low back gently presses against the floor. This is your starting position.
- From here, do a sit-up, by contracting your core, exhaling as you roll up, and coming all the way with your arms reaching overhead, to a seated position while your feet remain stationary.
- Slowly reverse the motion to return to starting position. This is 1 rep.
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Katie Thompson6 High Plank With Leg Lift
- Start in a high plank with your hands directly under your shoulders.
- Keep your core, butt, and quads tight, and avoid arching your back. Think length—imagine that you’re extending out from the crown of your head and out through your heels simultaneously.
- Keep your neck in a neutral position by gazing at the floor a few inches in front of your hands. This is starting position.
- Brace your core and lift one foot off the floor.
- Return to the starting position, then repeat on the other side.
Styling, Rika Watanabe. Hair, Avery Golson at See Management. Makeup, Ayaka Nihei. On Nikki Pebbles (GIFs 1 and 4): Sports Bra; Popflex. Leggings; Athleta. Sneakers; Asics. On Lanoa Curry (GIFs 2 and 6): Sports Bra and Leggings; Fabletics. Sneakers; Stella McCartney. On Jowan Ortega (GIFs 3 and 5): Sport Bra; Lululemon. Leggings; Outdoor Voices. Sneakers; Nike.
