Home floor · 30/30
Quiet 12, no jump
Apartment engine. 2026 HIIT-30S shape. No slam.
Tuesday 6:40am, kid still asleep, downstairs neighbor.
Other venue: Gym bay
Inputs
- Mat already out
- Shoes optional
- Timer
- Water
Rounds
- March or squat-to-stand 30s.
- Push-up or wall push 30s.
- Hip hinge they already have.
- No jump. No slam. No music required.
Do not turn this into burpees. Do not add jump squats.
Chest pain, unusual shortness of breath, dizziness, or a known uncleared heart / metabolic / renal condition: stop. Get clearance. Unsupervised HIIT is not cardiac rehab.