- 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
Skaters
30 sec
or 11 reps (both sides)
Fist rotation
10 sec in, 10 sec out
or 7 reps in, 7 reps out
Walking jacks with lateral arms
30 sec
or 8 reps (both sides)
Trunk rotations
20 sec
or 4 reps (both sides)
Heel-toe raises
20 sec
or 6 reps
Good mornings
30 sec
or 9 reps
Main HIIT session
Cross-body punch
30 sec
or 11 reps (both sides)
Rest for 30 sec, or 10–15 breaths
Knee-to elbow
Bird dog
30 sec
or 3 reps (both sides)
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
Standing bicycle crunches
30 sec
or 7 reps (both sides)
Rest for 30 sec, or 10–15 breaths
Side leg pulses
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
Plank
30 sec
or 10–15 breaths
Rest 1 minute, or 25 breaths, then repeat this set one more time
Cool down
Walking in place
30 sec
or 10–15 breaths
Chest opener stretch
30 sec
or 8 deep breaths
Quadriceps stretch
20 sec right leg, 20 sec left leg
or 5 deep breaths right leg, 5 deep breaths left leg
Hamstring stretch
20 sec right leg, 20 sec left leg
or 5 deep breaths right leg, 5 deep breaths left leg
Calming breathing
50 sec
or 6 very deep breaths
Well done!
Check out video version of this workout here