Athletic Footwork Circuit — 15 Min Foundation

15-minute intermediate HIIT workout for home or travel training. Includes 4 minutes of warm-up, 8 minutes of structured work/recovery intervals, and 3 minutes o

Duration

15 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

cardiovascular, legs, core

Exercises

1. 1. Dynamic warm-up: easy march and joint mobility

   1 sets · 4 min reps

   March easily for 2 minutes, then perform 1 minute of gentle arm circles and 1 minute of controlled hip hinges. Gradually increase heart rate.

2. 2. Quick feet — Interval 1

   2 sets · 40 sec work / 20 sec recovery per round reps

   Take small rapid steps with soft knees and a relaxed upper body. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

3. 3. Side-to-side skater step — Interval 2

   2 sets · 40 sec work / 20 sec recovery per round reps

   Step laterally and reach across body; keep knees softly bent. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

4. 4. Reverse lunge — Interval 3

   2 sets · 40 sec work / 20 sec recovery per round reps

   Step back softly, bend both knees within comfortable range and alternate legs. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

5. 5. Slow mountain climber — Interval 4

   2 sets · 40 sec work / 20 sec recovery per round reps

   In a stable plank, step one knee toward chest at a time without bouncing. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

6. 6. Cool-down: slow walk and breathing

   1 sets · 3 min reps

   Walk slowly for 2 minutes and finish with 1 minute of comfortable breathing and gentle mobility. Do not stop abruptly.