HIIT BUILDER

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20-Minute HIIT Workout

The default session: twenty moves, twenty minutes, every major muscle group and a lot of sweat. Twelve moves standing, eight on the floor.

19:45Time
20Moves
45/15Work / rest (s)
1Floor trips
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The workout

45 seconds on, 15 seconds off. No equipment.

  1. 01Standing jacks (low impact)0:00–0:45StandingMedium
  2. 02Air squats1:00–1:45StandingMedium
  3. 03Butt kicks2:00–2:45Standing · jumpMedium
  4. 04Reverse lunges3:00–3:45StandingMedium
  5. 05Jumping jacks4:00–4:45Standing · jumpHard
  6. 06Single leg dead lift R5:00–5:45StandingEasy
  7. 07Single leg dead lift L6:00–6:45StandingEasy
  8. 08Skater jumps7:00–7:45Standing · jumpHard
  9. 09Sumo squats8:00–8:45StandingMedium
  10. 10High knees9:00–9:45Standing · jumpHard
  11. 11Curtsy lunges10:00–10:45StandingMedium
  12. 12Burpees11:00–11:45Standing · jumpHard
  13. Down to the floor
  14. 13Standard push-ups12:00–12:45Plank / all foursMedium
  15. 14Mountain climbers13:00–13:45Plank / all foursHard
  16. 15Plank shoulder taps14:00–14:45Plank / all foursMedium
  17. 16Donkey kicks15:00–15:45Plank / all foursEasy
  18. 17Superman lift & pull back16:00–16:45Face downEasy
  19. 18Floor tricep dips17:00–17:45SeatedMedium
  20. 19Glute bridges both legs18:00–18:45On your backEasy
  21. 20Bicycle abs19:00–19:45On your backMedium

Why it's in this order

The standing half follows one pattern all the way through: a leg move, then a cardio move. Legs and lungs take turns, so neither gives out early.

The single-leg deadlifts sit between two jumping moves. They're slow on purpose, so your heart rate comes down a bit before the skater jumps.

On the floor the order goes plank, hands and knees, face down, then seated and on your back. You never have to roll from your back onto your front and back again.

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