How it works
Warm-up: 5 minutes: march, jumping jacks or step-jacks, squats, inchworms.
Format: 40 s work / 20 s rest. Go through all 5 moves, rest 1 minute, repeat 3 times.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Squat jump or fast squat Land softly, knees over toes. | 40 s | 20 s | Easier: Bodyweight squat, no jump. Harder: Higher jump, land and hold. |
| Mountain climber Hands under shoulders, hips level. | 40 s | 20 s | Easier: Slow step-in climbers. Harder: Faster pace. |
| Push-up Straight body line, chest to just above the floor. | 40 s | 20 s | Easier: Incline push-up. Harder: Tempo push-ups. |
| Skater hops Bound side to side, land on a soft knee. | 40 s | 20 s | Easier: Step side to side. Harder: Longer bounds with a pause. |
| Plank shoulder taps Feet wide, hips still while tapping. | 40 s | 20 s | Easier: From the knees. Harder: Feet closer together. |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- If you are new to exercise, build a base with the beginner sessions for 3–4 weeks first.
- HIIT 2–3 times a week is plenty. Space sessions at least a day apart.
← All workouts · Exercise library · Free interval timer
Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.