Cardio & Conditioning FULL BODY FAT BURN HIIT (No Jumping & Low Impact) is a curated workout routine with 30 ordered actions and 30 timestamped video clips. Start with Touch to Calf Raise and Step Jacks. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 22 min 30 sec; rest is listed per action.
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Hinge down touching fingertips to the floor between your feet, then reach overhead while driving up onto your tippy toes.
Key points
Common mistakes
Rounding the spine excessively to reach the floor without bending the knees.
Perform a low-impact jumping jack by stepping one foot laterally out to the side while raising both arms overhead, returning to center, and alternating sides.
Key points
Common mistakes
Shrugging shoulders into the neck or letting arms flop loosely.
Stand with feet in a wide stance, toes flared outward at 45 degrees, and lower your hips down into a deep sumo squat before driving up through heels.
Key points
Common mistakes
Allowing knees to cave inward or leaning the torso excessively forward.
Descend into a wide sumo squat, then rise up to standing, lift onto your tippy toes, and actively squeeze the inner thighs together.
Key points
Common mistakes
Rushing through the top extension without pausing on the calf raise.
Place hands on the floor, step feet back into a high plank, step feet back in wide, pause in a low squat with hands by ears, and stand tall.
Key points
Common mistakes
Piking hips high or sagging into the lower back in the plank position.
Hold an isometric half-squat and take lateral steps back and forth across the mat while tracing small, tight circles with outstretched arms.
Key points
Common mistakes
Standing up between lateral steps or letting the arms drop below shoulder height.
In a wide stance, sink into a side lunge while extending the trailing arm backward into an isometric tricep contraction, alternating sides.
Key points
Common mistakes
Dropping the chest or letting arms sag between transitions.
From standing, walk your hands forward into a high plank, perform two controlled mountain climber knee drives, and walk hands back to stand.
Key points
Common mistakes
Rushing the walkout and letting the lower back sag in the plank.
Hover knees an inch off the floor in a quadruped bear crawl position and alternately tap opposite hand to opposite knee while resisting pelvic sway.
Key points
Common mistakes
Piking hips up into the air or letting knees touch the ground.
Lie supine and extend arms and legs long just above the mat while keeping the lower back pinned to the floor, then tuck knees into chest for a crunch.
Key points
Common mistakes
Allowing the lumbar spine to arch off the floor on leg extension.
Lie on your back with feet planted, bring hands to ears, and crunch up diagonally to meet one elbow to the opposite knee before returning to center.
Key points
Common mistakes
Pulling on the head with hands instead of contracting the abdominals.
Hold an isometric forearm plank with elbows walked slightly forward past the shoulders to increase anterior core loading.
Key points
Common mistakes
Piking the hips up or letting the abdomen sag toward the mat.
Sit in a V-hold posture with feet grounded or hovering and rotate your torso from side to side, tapping hands toward the mat beside each hip.
Key points
Common mistakes
Slumping the spine or moving only the hands from side to side.
Hinge forward from standing, walk hands out into a plank, perform a push-up on toes or knees, and walk hands back to stand tall.
Key points
Common mistakes
Flaring elbows wide or losing pelvic alignment on the push-up.
Perform two standing torso twists side to side, then on the third twist kick one leg straight up and reach across with the opposite hand for a toe touch.
Key points
Common mistakes
Rounding the spine during the kick instead of lifting the leg through hip flexion.
Step feet side to side in a low-impact jack while pushing both arms straight back at shoulder level to engage the posterior deltoids and rhomboids.
Key points
Common mistakes
Allowing arms to drop below shoulder height due to fatigue.
Lie supine with knees bent and feet flat, tuck the pelvis under with a posterior pelvic tilt, and drive hips up to the ceiling by squeezing glutes.
Key points
Common mistakes
Arching the lower back excessively instead of tucking the pelvis and driving from glutes.
Hold a low forearm plank and alternately lift one extended leg straight up to hip height, squeezing the glute at the peak while keeping hips level.
Key points
Common mistakes
Rocking the hips from side to side or piking the buttocks up.
Set up in a modified quadruped with left forearm down and right palm planted; perform two upward donkey kick pulses with the right leg, then drive the right knee forward to touch the elbow.
Key points
Common mistakes
Dropping the working leg too low during pulses or twisting the lower back.
Set up with right forearm down and left hand on the floor; perform two donkey kick pulses with the left heel toward the ceiling, then drive the left knee to the outside of the left elbow.
Key points
Common mistakes
Losing core tension and letting the torso sag toward the floor.
Lie supine with hands behind head and alternate pedaling legs, driving opposite elbow across to the incoming knee while fully extending the opposite leg.
Key points
Common mistakes
Yanking on the cervical spine or performing shallow, rushed kicks.
Lift into a reverse crab bridge with hips elevated, reach one hand across to tap the opposite toe as that leg kicks up, return, and alternate sides.
Key points
Common mistakes
Letting hips sag completely to the mat during the reach.
With legs extended upward toward the ceiling, perform two upper abdominal crunches, hold the peak contraction, lower heels toward the mat, and draw them back up.
Key points
Common mistakes
Arching the lower back when heels descend toward the floor.
From a high plank position on hands, lower down onto one elbow, then the other into a forearm plank, and push back up to hands one arm at a time.
Key points
Common mistakes
Excessive hip rocking and twisting while pressing up.
Lower into a bodyweight squat, stand up, and perform a powerful rotational torso twist to one side, alternating directions between squats.
Key points
Common mistakes
Twisting while still deep in the squat rather than after standing upright.
Stand with feet wide and arms overhead; hinge forward to reach one hand down across to the opposite toe, return tall with both arms up, and alternate sides.
Key points
Common mistakes
Rounding the spine carelessly without maintaining core control.
Step backward into a reverse lunge, transition laterally into a low central squat, and immediately step back into a reverse lunge on the other leg, staying low throughout.
Key points
Common mistakes
Standing up between transitions, which relieves the constant tension on the quads.
March and kick alternating legs forward up to hip level, clapping hands or tapping fingertips together underneath the lifted thigh on every kick.
Key points
Common mistakes
Dropping the chest forward to reach the hands rather than kicking the leg up high.
Perform a low-impact ice skater curtsy reaching the trailing foot diagonally behind, step through a central squat, and curtsy to the other side.
Key points
Common mistakes
Twisting the front knee out of alignment or standing upright between steps.
Sit on the floor with feet extended and knees slightly bent, lean back to engage the abdominal wall, reach arms forward, and pulse your torso with small, controlled contractions.
Key points
Common mistakes
Sitting too upright, which unloads abdominal tension.
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