30-Minute HIIT Workout

The workout

45 seconds on, 15 seconds off. Go through the list 2 times; round 2 starts at 15:00. No equipment.

1. 01Standing jacks (low impact)0:00–0:45StandingMedium
2. 02Predator squats1:00–1:45StandingMedium
3. 03Skater jumps2:00–2:45Standing · jumpHard
4. 04Reverse lunges3:00–3:45StandingMedium
5. 05Seal jacks4:00–4:45Standing · jumpHard
6. 06Single leg dead lift R5:00–5:45StandingEasy
7. 07Single leg dead lift L6:00–6:45StandingEasy
8. 08Pop squats7:00–7:45Standing · jumpHard
9. 09Curtsy lunges8:00–8:45StandingMedium
10. 10Burpees9:00–9:45Standing · jumpHard
11. Down to the floor
12. 11Push-up + shoulder tap10:00–10:45Plank / all foursMedium
13. 12Diagonal mountain climbers11:00–11:45Plank / all foursHard
14. 13Superman lift & pull back12:00–12:45Face downEasy
15. 14Glute bridge pulses13:00–13:45On your backEasy
16. 15Russian twists14:00–14:45SeatedMedium

Why it's in this order

Each round goes from standing to the floor once, so the whole thirty minutes has just two trips down.

Round two starts with low-impact jacks straight after the Russian twists, so you get a minute of easier work before the jumping comes back.

Pop squats and skater jumps are split up by lunges and deadlifts, so no two jumping moves are back to back, even where the rounds join.

• 2 trips to the floor in 2 rounds: one per round, starting at move 11.
• No muscle group is worked twice in a row.
• 8 jumping moves, and never two in a row.
• It opens with Standing jacks (low impact), an easier move, and closes with Russian twists.

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