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:
Beginner (10-15 minutes)
Intermediate (20 minutes)
Advanced (30 minutes)
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