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