- 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 with lateral arms
30 sec
or 8 reps (both sides)
Fist rotation
10 sec in, 10 sec out
or 7 reps in, 7 reps out
Arm circles
10 sec in, 10 sec out
or 7 reps in, 7 reps out
Hip circles
10 sec to the right, 10 sec to the left
or 4 reps to the right, 4 reps to the left
Windmill
30 sec
or 3 reps (both sides)
High knee march with arms
30 sec
or 10 reps (both sides)
Main HIIT session
Cross-body punch
30 sec
or 11 reps (both sides)
Rest for 30 sec, or 10–15 breaths
Mountain climbers
30 sec
or 9 reps (both sides)
Rest for 30 sec, or 10–15 breaths
Squats
30 sec
or 9 reps
Rest for 30 sec, or 10–15 breaths
Push-ups on knees
30 sec
or 7 reps
Rest for 30 sec, or 10–15 breaths
Upper body twist
30 sec
or 6 reps (both sides)
Rest for 30 sec, or 10–15 breaths
Tricep dips
30 sec
or 10 reps
Rest for 30 sec, or 10–15 breaths
Forearm 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
Shoulder 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
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 15–25 deep breaths
Well done!
Check out video version of this workout here