Hey Jolt
Hey Jolt

Shot Clock

Level: Beginner
Time: 10 mins
Equipment needed: None

The clock is tickin'! Get ready to move with this 10 minute full-body workout designed to give you a heart-pumping challenge in as little time as possible.

This HIIT workout requires no equipment; just bring your body and every ounce of energy you have to give until that clock hits 10.

Shot Clock

Level: Beginner
Time: 10 mins
Equipment needed: None

The clock is tickin'! Get ready to move with this 10 minute full-body workout designed to give you a heart-pumping challenge in as little time as possible.

This HIIT workout requires no equipment; just bring your body and every ounce of energy you have to give until that clock hits 10.


Workout Overview

Freehand Jump Squat

Freehand Jump Squat
12 reps // Rest 15 sec after exercise


Bodyweight Lunge

Bodyweight Lunge
12 reps // Rest 15 sec after exercise


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
12 reps // Rest 15 sec after exercise


Push Up

Push Up
12 reps // Rest 15 sec after exercise


Reverse Crunch

Reverse Crunch
12 reps // Rest 15 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
12 reps // Rest 15 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
12 reps // Rest 15 sec after exercise


Bodyweight Lunge

Bodyweight Lunge
12 reps // Rest 15 sec after exercise


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
12 reps // Rest 15 sec after exercise


Push Up

Push Up
12 reps // Rest 15 sec after exercise


Reverse Crunch

Reverse Crunch
12 reps // Rest 15 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
12 reps



Workout Overview

Freehand Jump Squat
Freehand Jump Squat

12 reps // Rest 15 sec after exercise


Bodyweight Lunge
Bodyweight Lunge

12 reps // Rest 15 sec after exercise


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

12 reps // Rest 15 sec after exercise


Push Up
Push Up

12 reps // Rest 15 sec after exercise


Reverse Crunch
Reverse Crunch

12 reps // Rest 15 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

12 reps // Rest 15 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

12 reps // Rest 15 sec after exercise


Bodyweight Lunge
Bodyweight Lunge

12 reps // Rest 15 sec after exercise


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

12 reps // Rest 15 sec after exercise


Push Up
Push Up

12 reps // Rest 15 sec after exercise


Reverse Crunch
Reverse Crunch

12 reps // Rest 15 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

12 reps


Start Workout

1. Freehand Jump Squat

Rep Count: 12 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


2. Bodyweight Lunge

Rep Count: 12 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips. 2.) Squat down so that your front leg is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.


3. Bodyweight Reverse Lunge

Rep Count: 12 reps
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


4. Push Up

Rep Count: 12 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


5. Reverse Crunch

Rep Count: 12 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.


6. Crunch with Hands Overhead

Rep Count: 12 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.


7. Freehand Jump Squat

Rep Count: 12 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


8. Bodyweight Lunge

Rep Count: 12 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips. 2.) Squat down so that your front leg is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.


9. Bodyweight Reverse Lunge

Rep Count: 12 reps
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


10. Push Up

Rep Count: 12 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


11. Reverse Crunch

Rep Count: 12 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.


12. Crunch with Hands Overhead

Rep Count: 12 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.