A Cardio HIIT Routine Without a Ton of Jumping


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. 


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.


  • Squat to Twist
  • High Knees
  • Curtsy Lunge
  • Bicycle Crunch
  • Sit-Up to Overhead Reach


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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