Avoid Atrophy!Movement breaks and stretching
Bodyweight intervals — article adaptation
1 round · about 10 min each
Inspired by Gretchen Reynolds's Washington Post bodyweight HIIT reporting (Nov. 4, 2022): https://www.washingtonpost.com/wellness/interactive/2022/bodyweight-workout-hiit-anywhere/ . Our one-cycle, lower-impact adaptation replaces all five study movements. It is not the studied HIIT protocol and does not promise equivalent results.
Round 1: No equipment listed. Equipment: Sturdy chair.
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Five activity and recovery pairs
Time 1 min activity + 1 min easy recovery for each pair. One cycle = 10 min. Rest longer as needed; stop for pain or dizziness. No automatic timer.
- March in place60 sec
Our replacement for high knees.
No equipment listed.
How to do it
Stand tall and march on the spot, lifting your knees and swinging your arms. Hold a chair or counter if you want support.
Find a video - Walk around60 sec
Easy recovery, not a high-effort station.
No equipment listed.
How to do it
Get up and walk: around the room, down the hall, or to get a glass of water. Keep moving for the full time.
Find a video - March in place60 sec
Our replacement for scissor jacks.
No equipment listed.
How to do it
Stand tall and march on the spot, lifting your knees and swinging your arms. Hold a chair or counter if you want support.
Find a video - Walk around60 sec
Easy recovery.
No equipment listed.
How to do it
Get up and walk: around the room, down the hall, or to get a glass of water. Keep moving for the full time.
Find a video - Bodyweight squat60 sec
Our non-jumping replacement for squat jumps.
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
Find a video - Walk around60 sec
Easy recovery.
No equipment listed.
How to do it
Get up and walk: around the room, down the hall, or to get a glass of water. Keep moving for the full time.
Find a video - Supported split squat60 sec
Our non-jumping replacement for jumping lunges; alternate sides.
Equipment: Sturdy chair.
How to do it
Stand beside a chair with one hand on it, one foot forward and one back. Lower straight down a few inches and stand back up.
Find a video - Walk around60 sec
Easy recovery.
No equipment listed.
How to do it
Get up and walk: around the room, down the hall, or to get a glass of water. Keep moving for the full time.
Find a video - Wall push-up60 sec
Our standing replacement for modified burpees; not an equivalent movement.
No equipment listed.
How to do it
Stand an arm's length from a wall, hands on it at shoulder height. Bend your elbows to bring your chest toward the wall, then push back.
Find a video - Walk around60 sec
Easy recovery.
No equipment listed.
How to do it
Get up and walk: around the room, down the hall, or to get a glass of water. Keep moving for the full time.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.