- Total duration: 20 minutes
- Warm-up – 3 min
- Main HIIT – 14 min
(7 exercises x 2 sets) - Cool down – 3 min
- Difficulty: Beginner
exercise/rest ratio – 1:1 30sec/30sec - Full workout video: here
Warm-up
Walking jacks
30 sec
or 8 reps (both sides)
Fist rotation
10 sec in, 10 sec out
or 7 reps in, 7 reps out
Arm scissors
20 sec
or 8 reps (both sides)
Trunk rotations
20 sec
or 4 reps (both sides)
Cross-body butt kicks
20 sec
or 12 reps (both sides)
Skaters
20 sec
or 11 reps (both sides)
Main HIIT session
Plank to Downward Dog
30 sec
or 3 reps (Plank->D.Dog->Plank)
Rest for 30 sec, or 10–15 breaths
Forward lunges
30 sec
or 4 reps (both sides)
Rest for 30 sec, or 10–15 breaths
Push-ups
30 sec
or 7 reps
Rest for 30 sec, or 10–15 breaths
Glute bridge
30 sec
or 8 reps
Rest for 30 sec, or 10–15 breaths
Sumo squat punch
30 sec
or 11 reps (both sides)
Rest for 30 sec, or 10–15 breaths
Commandos
30 sec
or 6 reps
Rest for 30 sec, or 10–15 breaths
Hundred
30 sec
or 5 breaths
(each inhale/exhale – 5 arm pumps)
Rest 1 minute, or 25 breaths, then repeat this set one more time
Cool down
Walking in place
30 sec
or 10–15 breaths
Shoulder butterfly stretch
40 sec
or 9 reps
Hamstring stretch
20 sec right leg, 20 sec left leg
or 5 deep breaths right leg, 5 deep breaths left leg
Quadriceps stretch
20 sec right leg, 20 sec left leg
or 5 deep breaths right leg, 5 deep breaths left leg
Child’s pose
45 sec
or 10–15 deep breaths
Well done!
Check out video version of this workout here