CIWO Daily HIIT Workout #002 combines lower-body power, upper-body strength, core work and full-body conditioning. No equipment is required for the primary workout. Work at a challenging pace you can control and use the modifications whenever needed.
Workout Overview
- Target session: about 30 minutes
- Equipment: none
- Focus: full-body conditioning
- Main intervals: 40 seconds work / 20 seconds recovery
- Finisher: 30 seconds work / 15 seconds recovery
Warm-Up — 5 Minutes
- High knees or fast march
- Arm circles
- Bodyweight squats
- Forward lunges
- Inchworms
Gradually increase your effort rather than beginning at maximum intensity.
Circuit 1 — Lower Body Power
- Jump squats
- Alternating reverse lunges
- Lateral shuffles
- Glute bridges
- Calf raises
Land jump squats under control. Substitute regular bodyweight squats for a lower-impact option.
Circuit 2 — Upper Body Strength
- Push-ups
- Plank shoulder taps
- Triceps dips
- Pike push-ups
- Supermans
Prioritize trunk control. Incline push-ups can reduce difficulty. For dips, use a secure surface and comfortable shoulder range.
Circuit 3 — Core & Conditioning
- Mountain climbers
- Russian twists
- Bicycle crunches
- Plank jacks
- Hollow hold
Slow down whenever speed causes you to lose trunk control. Plank jacks can be changed to alternating step-outs.
Circuit 4 — Full Body
- Burpees
- High knees
- Bodyweight squat to overhead reach
- Spiderman planks
- Fast feet
Use step-back burpees for lower impact. The squat-to-overhead-reach variation requires no external resistance.
Finisher — 3 Minutes
Rotate through burpees, mountain climbers and high knees using approximately 30 seconds of work followed by 15 seconds of recovery. Keep the movement controlled rather than treating the finisher as an all-out sprint.
Cooldown
Gradually reduce your intensity with easy walking or marching and comfortable mobility. Options include a quadriceps stretch, chest stretch, gentle forward fold and controlled breathing.
Modifications
- Jump squats → bodyweight squats
- High knees → fast march
- Plank jacks → alternating step-outs
- Burpees → step-back burpees
- Floor push-ups → incline push-ups
- Need more recovery → shorten work periods or increase rest
Intensity and Safety
HIIT intensity is individual. Aim for an effort that increases breathing and heart rate while allowing controlled technique. You do not need to match another person’s pace. Stop exercising for chest pain, faintness, severe or unusual shortness of breath, dizziness or another concerning symptom. Modify exercise when appropriate for your current ability.
The CIWO Takeaway
Daily HIIT #002 mixes the movements and training emphasis from #001 while keeping the workout scalable. Prioritize movement quality, use modifications when needed and adjust recovery to maintain good technique.
