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Intervals · bodyweight

HIIT 30

A 30-minute bodyweight interval class for your living room. Short, hard efforts, short rests, and a low-impact option for every jump.

Length
30 minutes
Intensity
Hard
Impact
High impact, with a low-impact option for every move
Equipment
None. A mat helps.

A pre-recorded class, broadcast at your start time to everyone booked in. It cannot be paused or rewound.

The plan

Thirty minutes, minute by minute.

  1. 0–5min

    Part 1 of 5

    Warm-up

    Ankles, hips and shoulders, then a gradual pulse raiser. Nobody goes from the sofa to a sprint.

  2. 5–13min

    Part 2 of 5

    Block one: 40 on, 20 off

    Four moves, two rounds: squats, mountain climbers, reverse lunges and plank shoulder taps.

  3. 13–21min

    Part 3 of 5

    Block two: power

    Squat jumps, push-ups, skaters and high knees. The low-impact swaps stay on screen the whole way through.

  4. 21–26min

    Part 4 of 5

    Finisher

    Eight rounds of 20 seconds on, 10 off. The hardest four minutes of the class, and the last hard ones.

  5. 26–30min

    Part 5 of 5

    Cool-down

    Bring the heart rate down, then stretch hips, hamstrings and shoulders.

What you get

  • Thirty minutes: a warm-up, two work blocks, a finisher and a cool-down
  • A low-impact option shown for every jumping move
  • Pre-recorded and broadcast at your start time, so the whole class moves together
  • About 2m x 2m of floor is enough. No equipment.
  • A chat shared with the people booked into your session
  • One payment for one class. No subscription.

Good for

  • Getting out of breath
  • Busy days
  • People who get bored easily

All levels. You choose the impact.

On the day

How the class runs.

  1. Five minutes before

    Your join button unlocks in your dashboard. Open it and you are in the waiting room.

  2. On the dot

    The class starts by itself at the start time. If you are late, you join it where it has got to.

  3. Thirty minutes later

    It is over. There is no replay, so the way to take the class is to turn up for it.

Questions

Are the classes live?

The classes are pre-recorded and broadcast at the scheduled time. Everyone in a class sees the same moment at the same time, and there is no pause or rewind, so it runs like a studio class rather than a video library. The coach is not watching you and cannot answer you in real time.

What do I need?

About two metres by two metres of floor, a mat or a towel, and water. No equipment. Strength 30 suggests a loaded backpack as an optional extra.

How do I join my class?

Sign in with the email you booked with. Your join button appears in your dashboard five minutes before the start, and the class begins on its own at the start time.

What if I am late?

You join the class where it is. If it started ten minutes ago, there are twenty minutes left. It does not restart.

Can I pause or rewind?

No. The class runs on the clock for everyone. That is deliberate: a start time you cannot move is what gets most people to actually do the workout.

Can I watch on my TV?

Yes. The class plays in any modern browser, so you can open it on a laptop, tablet or phone, go full screen, and mirror or cast that screen to a TV.

Is it suitable for beginners?

Yes. Every class shows easier and harder versions of each move and you choose your level. If you are injured, pregnant, or have a medical condition, check with your doctor before you start, and stop if anything hurts or you feel dizzy.

What if I cannot make it?

Email us before your class starts and we will move your booking to another time.

If you are injured, pregnant or have a medical condition, check with your doctor first.