Omkin
App

Cardio · 10 min by default

HIIT / Burpees

High-intensity interval training alternates hard work with rest. It delivers a big effort in a short time using bodyweight moves such as burpees, mountain climbers and squat jumps.

What it gives you

  • Time efficient

    A meaningful session fits in 10 minutes.

  • Full body

    Legs, core, chest and shoulders all work.

  • Work capacity

    Repeated hard efforts train you to recover between them.

  • No equipment

    Just floor space and a timer.

How to do it

  1. Warm up first with jumping jacks, high knees and a few easy squats.
  2. Pick 2 to 3 moves from the pool and keep clean form over speed.
  3. Choose a work-to-rest ratio: 20/40 to start, 30/30 as standard, 40/20 when ready.
  4. Work at a hard effort, rest fully, then repeat for the planned rounds.
  5. Cool down by walking and breathing until your heart rate settles.

Starter sessions

  • Beginner

    8 min at 20 s work and 40 s rest with step-back burpees and marching high knees.

  • Intermediate

    12 min at 30 s work and 30 s rest across burpees, mountain climbers and squat jumps.

Intensity levels

  • 20s work / 40s restRPE 6 · 1.8 XP/min
  • 30s work / 30s restRPE 8 · 2.4 XP/min
  • 40s work / 20s restRPE 9 · 3 XP/min

Form cues

  • Land softly
  • Brace your core in every rep
  • Stop a round when form breaks

Best for: Finishers and tight schedules

Safety

This is the most demanding option and carries the highest fatigue cost. Keep it away from your hardest strength day and skip it when you are unusually tired.

More cardio

Add it to your routine and earn Stamina XP in Omkin.

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