- Total duration: 20 minutes
- Warm-up – 3 min
- Main HIIT – 13 min
(5 exercises x 3 sets) - Cool down – 4 min
- Difficulty: Beginner Challenge
exercise/rest ratio – 2:1 30sec/15sec - Full workout video: here
Warm-up
Fist rotation
10 sec in, 10 sec out
or 7 reps in, 7 reps out
Shoulder shrugs
20 sec
or 4 reps
Side stretch
20 sec
or 4 reps (both sides)
Triceps pushbacks
30 sec
or 13 reps
Cross-body butt kicks
30 sec
or 12 reps (both sides)
Hip circles
10 sec right, 10 sec left
or 4 reps right, 4 reps left
High knee march with arms
30 sec
or 10 reps (both sides)
Main HIIT session
Squats
30 sec
or 9 reps
Rest for 15 sec, or 5–8 breaths
Upper body twist
30 sec
or 6 reps (both sides)
Rest for 15 sec, or 5–8 breaths
Plank to Downward Dog
30 sec
or 3 reps (Plank->D.Dog->Plank)
Rest for 15 sec, or 5–8 breaths
Glute bridge
30 sec
or 8 reps
Rest for 15 sec, or 5–8 breaths
Push-ups
30 sec
or 7 reps
Rest 40 seconds, or 15 breaths, then repeat this set twice
Cool down
Walking in place
30 sec
or 10–15 breaths
Shoulder stretch
20 sec right arm, 20 sec left arm
or 5 deep breaths right arm, 5 deep breaths left arm
Triceps stretch
20 sec right arm, 20 sec left arm
or 5 deep breaths right arm, 5 deep breaths left arm
Seated forward fold
30 sec
or 8 breaths
Knee to chest stretch
20 sec right leg, 20 sec left leg
or 5 deep breaths right leg, 5 deep breaths left leg
Savasana
90 sec
or 25 deep breaths
Well done!
Check out video version of this workout here