HIIT BUILDER

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Fat-Burning HIIT Workout

The sweatiest of the set. It alternates all-out cardio with lighter strength moves, so you can push hard for the whole twenty minutes.

19:40Time
20Moves
40/20Work / rest (s)
1Floor trips
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The workout

40 seconds on, 20 seconds off. No equipment.

  1. 01Standing jacks (low impact)0:00–0:40StandingMedium
  2. 02Air squats1:00–1:40StandingMedium
  3. 03Jumping jacks2:00–2:40Standing · jumpHard
  4. 04Reverse lunges3:00–3:40StandingMedium
  5. 05Burpees4:00–4:40Standing · jumpHard
  6. 06Squat to calf raise5:00–5:40StandingEasy
  7. 07High knees6:00–6:40Standing · jumpHard
  8. 08Single leg dead lift R7:00–7:40StandingEasy
  9. 09Single leg dead lift L8:00–8:40StandingEasy
  10. 10Skater jumps9:00–9:40Standing · jumpHard
  11. 11Sumo squats10:00–10:40StandingMedium
  12. 12Squat jumps11:00–11:40Standing · jumpHard
  13. 13Curtsy lunges12:00–12:40StandingMedium
  14. 14Seal jacks13:00–13:40Standing · jumpHard
  15. Down to the floor
  16. 15Standard push-ups14:00–14:40Plank / all foursMedium
  17. 16Mountain climbers15:00–15:40Plank / all foursHard
  18. 17Plank shoulder taps16:00–16:40Plank / all foursMedium
  19. 18Plank jacks17:00–17:40Plank / all fours · jumpHard
  20. 19Glute bridges both legs18:00–18:40On your backEasy
  21. 20Bicycle abs19:00–19:40On your backMedium

Why it's in this order

It follows a hi/lo pattern: a high-effort move, then an easier one. The easier moves are strength work, so you're still working while your breathing settles.

Seven jumping moves, never two in a row. Squats, lunges and deadlifts go in between so your landings stay sharp.

The floor comes last, at move 15 of 20. By then your legs are done, and the plank work keeps your heart rate up without needing them.

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