HIIT Workout with Variations | Beginner, Intermediate, and Advanced

One HIIT Workout, Three Variations!

Depending on your workout experience level – beginner, intermediate, advanced – perform the workout that best suits your skills and ability.

Perform each move 30 seconds on, 30 seconds off for however long the workout takes:

1. Beginner (10-15 minutes)
2. Intermediate (20 minutes)
3. Advanced (30 minutes)

Wanting to know what HIIT can do for you and your fitness journey? Read the blogs below to gain a better understanding of HIIT and why it's so beneficial.

BENEFITS OF HIIT

HIIT vs. Cardio

Beginner HIIT – 10-15 minutes total (30 seconds on, 30 seconds off)

• Burpee without pushup
• Bodyweight squat
• Kneeling pushups
• Alternating lunge
• Modified Mountain Climber

Intermediate HIIT – 20 minutes total (30 seconds on, 30 seconds off)

• Burpee with pushup
• Squat Jump
• Regular Pushup 
• Jump Lunge
• Mountain Climbers

Advanced HIIT – 30 minutes total (30 seconds on, 30 seconds off)

• Full Burpee with Pushup and Jump 
• Tuck Jump
• Navy Seal Pushup
• Single-Leg Bulgarian Squat
• Mountain Climbers with Twist

Done!

Ready for more workouts? 

There are so many at-home workouts for you to choose from, designed for all ages and skill levels!

At-Home Workouts