30-Minute Bodyweight HIIT Workout (Zero30, Day 5)

How To Do A Two-Pulse Squat

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged.
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
3. At the bottom of your squat, pulse by rising up an inch, then lowering down an inch and repeating for a two-count pulse.
4. Drive through your heels to stand tall, squeezing your glutes.
5. That’s one rep. Repeat.

How To Do Alternating Toe Touch Squat Jumps

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged.
2. Perform a squat jump by exploding off both feet to leave the ground; using power from your legs. Extend the arms overhead.
3. As you land softly, lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
4. At the bottom of the squat, tap the right toe with the left hand.
5. Explode back up into the squat jump and repeat for the timed interval, alternating the toe touch.

Modification: Option to make this low impact by omitting the jump and performing an alternating toe tap and reach.

How To Do A Reverse Lunge Front Kick and Reverse Lunge Rear Kick

1. Stand with feet hip-width apart.
2. Transfer the weight into your right foot. Then step your left leg back into a reverse lunge, dropping your left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
3. Drive through your front, right heel and glute to stand tall. As you do so, perform a front kick on the left leg by extending the left leg long in front of you, leaning back.
4. Then step your left leg back into a reverse lunge again, dropping your left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle.
5. Drive through your front, right heel and glute to stand tall again. As you do so, perform a rear kick on the left, sending the left leg long behind you, leaning forward.
6. That’s one rep. Lower the left leg back down into a reverse lunge and repeat this sequence for the timed interval.

How To Do A Lateral Lunge and Lunge Jump Switch

1. Start standing feet hip-distance apart, slight bend in your knees and core engaged.
2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
3. Then, drive off your right foot to reverse the movement, pushing back to center.
4. Immediately step your right foot back into a reverse lunge, aiming for 90 degree angles in each knee.
5. Perform a “lunge jump” by exploding up from your reverse lunge position and switching legs in the air, so your right leg lands forward in a low lunge position and your left leg is now in the back.
6. Return to standing and then perform a lateral lunge to the left.
7. Repeat this pattern, alternating sides on the lateral lunge with each rep.

Modification: Omit the lunge jump and perform step back lunges.

How To Do A Push Up and Alternating Arm Punch

1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
4. Once at the bottom of your push up, exhale as you push back up into high plank position.
5. At the top, punch the right arm out straight in front of you. Lower the right hand back down to the mat.
6. That’s one rep. Repeat, alternating the arm that punches out in front of you.

Modification: Option to take the push up and alternating arm punch from your knees.

How To Do Two Army Crawls and One Burpee

1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart.
2. Drop right right forearm to the mat, then your left forearm, lowering yourself into a low plank position.
3. Then, place your right palm on the mat, then your left palm, pushing yourself back up into a high plank position. This is an army crawl. Repeat for a total of two army crawls.
4. When you reach the high plank position following your second army crawl, perform a burpee by stepping or jumping your feet in to meet your hands and jumping tall, arms overhead.
5. Land softly and jump or step the feet back to find high plank. That’s one rep. Repeat this sequence for the timed interval.

Modification: Option to take the army crawl from your knees.

How To Do A Standing Lat Pull Down and Chest Press

1. Start standing feet shoulder-width distance apart, arms extended straight overhead, palms facing out. Elbows are locked out and core is engaged.
2. Perform a lateral pull by pulling the arms down to find a “goalpost” position, elbows bent at 90-degrees and are parallel to shoulders.
3. Then perform a chest press by pulling the arms directly in front of your face, palms nearly touch, elbows remain bent at 90 degrees.
4. Push the arms back out to the “goalpost” position and then send them straight overhead to return to the starting position.
5. That’s one rep. Repeat this sequence for the timed interval.

How To Do Two Jabs and Two Overhead Punch Jacks

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged. Bring hands or knuckles up to “defend” your face in a guard position.
2. Perform two jabs by quickly punching the right arm directly out in front of you, then the left arm.
3. Bring both arms back to your defensive position, or starting position and perform two overhead punch jacks.
4. “Jack” the feet wide as you punch both fists overhead.
5. Then “jack” the feet narrow as you bring your fists back down to chest level. Repeat for a second overhead jack.
6. That’s one rep. Repeat this sequence for the timed interval.

Modification: Option to make this low impact by stepping the feet out rather than “jacking” the feet out.

How To Do Two Lateral Shuffles and Squat Jump

1. Start in an athletic stance, feet hip-width and knees bent.
2. Perform two large shuffles to the right side of your mat.
3. On the final shuffle, perform a squat jump by exploding off both feet to leave the ground; using power from your legs.
4. Land softly, then perform two large shuffles to your left. On the final shuffle, perform a squat jump.

Modification: Option to omit the squat jump and perform an air squat.

How To Do A Push Up and Step In to Squat Hold

1. Start in a low squat position, then step or jump back into a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart.
2. Perform a push-up by slowly lowering your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
3. Once at the bottom of your push up, exhale as you push back up into high plank position.
4. At the high plank, step or jump your feet in to meet your hands and find a low squat position (starting position), raising your arms overhead. Hold for a second before jumping back to high plank and repeating the sequence.

How To Do Roller Boats

1. Begin sitting on the mat with your knees bent, feet on the floor. Place your hands behind your knees, fingertips facing your butt, chest is lifted.
2. Roll onto your back and using that momentum, propel yourself back to seated position. Option to hold your hands behind your knees.
3. Engage your inner thighs and draw your lower belly in and up as you tip back onto the back of your sit bones. Send both legs long, straight out in front of you. Option to bring the arms out and parallel to the floor. Hold here for a three-count.
4. Then, gently roll back and repeat.

Modification: Option to keep the knees bent or keep the hands behind the knees for support.

How To Do Single Sided Crunches

1. Lie flat on the mat, low back pressed into the ground, arms behind the head and legs together. Option to bend the left knee while sending the right leg long, or make this more challenging by sending both legs long.
2. Perform a crunch by pulling the left elbow in as you pull the right knee in. Think about making an elbow to knee connection.
3. Return the left shoulder to the mat as you send the right leg long again. That’s one rep. Repeat for the timed interval.