- Total duration: 20 minutes
- Warm-up – 3 min
- Main HIIT – 14 min
(7 exercises x 2 sets) - Cool down – 3 min
- Difficulty: Beginner
- Full workout video: here
Warm-up
High knee march with arms
30 sec
or 10 reps (both sides)
Fist rotation
10 sec in, 10 sec out
or 7 reps in, 7 reps out
Shoulder butterfly stretch
20 sec
or 6 reps
Windmill
30 sec
or 3 reps (both sides)
Hamstring curl
20 sec
or 4 reps (both sides)
Lateral shuffle
30 sec
or 8 reps (both sides)
Main HIIT session
Triceps pushbacks
30 sec
or 13 reps
Rest for 30 sec, or 10–15 breaths
Squat to plank
30 sec
or 3 reps
Rest for 30 sec, or 10–15 breaths
Superman pulses
30 sec
or 7 reps
Rest for 30 sec, or 10–15 breaths
Plank shoulder taps
30 sec
or 9 reps (both sides)
Rest for 30 sec, or 10–15 breaths
Boat
30 sec
or 10–15 breaths
Rest for 30 sec, or 10–15 breaths
Fire hydrants
15 sec right leg, 15 sec left leg
or 4 reps right leg, 4 reps left leg
Rest for 30 sec, or 10–15 breaths
Mountain climbers
30 sec
or 9 reps (both sides)
Rest 1 minute, or 25 breaths, then repeat this set one more time
Cool down
Walking in place
30 sec
or 10–15 breaths
Triceps stretch
20 sec right arm, 20 sec left arm
or 5 deep breaths right arm, 5 deep breaths left arm
Hamstring stretch
20 sec right leg, 20 sec left leg
or 5 deep breaths right leg, 5 deep breaths left leg
Knee to chest stretch
20 sec right leg, 20 sec left leg
or 5 deep breaths right leg, 5 deep breaths left leg
Savasana
45 sec
or 10–15 deep breaths
Well done!
Check out video version of this workout here