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Low-impact HIIT

Dynamic Joy Ride

This workout is about playful, flowing movements that build stamina and brighten your spirit. It's a fantastic way to harness your ovulatory energy for a feel-good challenge.

25 minIntermediateovulatoryEquipment: mat, none
60

Warm-up

  • Walking Lunges (no weights)

    120 seconds

    Step forward with control, keeping your core gently engaged.

    Illustration of Walking Lunges (no weights)

  • Arm Swings & Gentle Twists

    60 seconds

    Let your arms swing freely, inviting fluidity into your upper body.

    Illustration of Arm Swings & Gentle Twists

  • Inchworm (to plank stand)

    60 seconds

    Walk hands out to plank, then walk feet to hands, feeling your hamstrings.

    Illustration of Inchworm (to plank stand)

Main session

Circuit 1 - Lively Legs

3 rounds

  • Squat to Calf Raise

    40 seconds

    Lower into a squat, then rise onto your toes with control.

    Illustration of Squat to Calf Raise

  • Curtsy Lunge (alternating)

    40 seconds

    Step one leg behind and across, keeping hips facing forward.

    Illustration of Curtsy Lunge (alternating)

  • Skater Steps (modified)

    40 seconds

    Lightly tap your back foot rather than jumping, moving side-to-side.

    Illustration of Skater Steps (modified)

Circuit 2 - Core & Cardio

3 rounds

  • Bear Crawl (forward/backward)

    40 seconds

    Keep your back flat and knees hovering just above the mat.

    Illustration of Bear Crawl (forward/backward)

  • Alternating Leg Lowers

    40 seconds

    Keep your lower back pressed into the mat as you lower one leg.

    Illustration of Alternating Leg Lowers

  • Marching Abs (standing)

    40 seconds

    Bring your knee towards your chest, engaging your core with each lift.

    Illustration of Marching Abs (standing)

Cool-down

  • Hamstring Stretch (standing or seated)

    60 seconds

    Reach towards your toes, keeping a gentle bend in your knee if needed.

    Illustration of Hamstring Stretch (standing or seated)

  • Pigeon Pose (modified if needed)

    60 seconds

    Find a gentle stretch in your outer hip, breathing into the sensation.

    Illustration of Pigeon Pose (modified if needed)

  • Full Body Lengthen

    60 seconds

    Lie on your back, reaching arms overhead and pointing toes away.

    Illustration of Full Body Lengthen

Tags

low-impact hiitbodyweightovulatorydynamicintermediate