30-Minute Zone Cardio HIIT

🔥 Welcome to this 30-minute Zone Cardio HIIT workout, designed to condition your heart, challenge your stamina, and guide you through progressive cardio intensities using no equipment at all. This session blends steady cardio core conditioning, higher-intensity cardio bursts, and short, powerful sprint intervals for a well-rounded, athletic challenge.

Each circuit includes three intensity levels:
✔️ 60 seconds Zone 2 – Cardio core conditioning
✔️ 30 seconds Zone 3–4 – Higher-intensity Cardio HIIT
✔️ 20 seconds Zone 4+ – Cardio SIT (Sprint Interval Training)
As the timer changes, the intensity rises, but you stay in control. Choose higher-impact options when you want to push harder, or stay low-impact while still moving through the zones with intention. Every fitness level can succeed here.

💥 WORKOUT STRUCTURE
Bodyweight only — no equipment needed
Cardio-focused, full-body, athletic movement
Intervals: 60 sec (Zone 2) → 30 sec HIIT (Zone 3–4) → 20 sec SIT (Sprint Interval Training Zones 4 & 5)
Multiple circuits, each progressing in intensity
Low- and high-impact modifications provided

🎯 WHAT YOU’LL GET FROM THIS WORKOUT
🔥 Improve cardio endurance
💓 Build aerobic capacity + stamina
⚡ Train your heart across multiple zones
🏃♀️ Increase speed, power, and recovery
🧠 Learn how to control intensity with intention
🏡 Perfect for home or travel — zero equipment

📌 WHAT YOU NEED
Just your bodyweight
Space to move
Water + towel


➡️ TODAY'S WORKOUT
0:00 Intro
0:25 Warm Up
3:25 Circuit 1
11:45 Circuit 2
19:55 Circuit 3
24:25 Circuit 4
28:50 Cool Down

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➡️ Warm Up, Cool Down & Extra Stretching
For an additional warm-up, start here:   • How to Warm Up  
For some extra cooldown, go here:    • Cool down stretch  
For some extended stretching (cause we all need it), check this out:    • 10 Minute Standing Relaxation Stretch for ...  

Thanks for showing up today! Great job, everybody!

Amy

DISCLAIMER
Please consult with your physician before beginning this or any other exercise program. As with any exercise program, if you start to feel faint, dizzy, or have physical discomfort at any point during your workout, you should stop immediately. By engaging in this exercise or exercise program, you agree to do so at your own risk.

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