Quiet Apartment HIIT Workout

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. 03Dynamic heel taps2:00–2:40StandingMedium
4. 04Reverse lunges3:00–3:40StandingMedium
5. 05Single leg dead lift R4:00–4:40StandingEasy
6. 06Single leg dead lift L5:00–5:40StandingEasy
7. 07Step-back burpees6:00–6:40StandingMedium
8. Down to the floor
9. 08Slow & controlled mountain climbers7:00–7:40Plank / all foursMedium
10. 09Standard push-ups8:00–8:40Plank / all foursMedium
11. 10Plank shoulder taps9:00–9:40Plank / all foursMedium
12. 11Donkey kicks10:00–10:40Plank / all foursEasy
13. 12Side plank dips (right)11:00–11:40On your sideMedium
14. 13Side plank dips (left)12:00–12:40On your sideMedium
15. 14Superman lift & pull back13:00–13:40Face downEasy
16. 15Glute bridges both legs14:00–14:40On your backEasy
17. 16Bicycle abs15:00–15:40On your backMedium

Why it's in this order

No crawls, squat walks or travelling push-ups, so you won't run out of room in a small space. Everything happens on the spot.

The step-back burpee steps rather than jumps back, so it's quiet, and it ends in the plank where the floor block starts.

Floor work runs from plank to hands and knees, then side plank, then lying face down and on your back. Each move starts where the last one left you.

• One trip to the floor: moves 8 to 16 are all floor work.
• The same muscle group never comes up more than twice in a row.
• No jumping at all.
• It opens with Standing jacks (low impact), an easier move, and closes with Bicycle abs.

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