Workout

HIIT 30/20 Full Body

28 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

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Interval Training

30 seconds max effort / 20 seconds rest. Popularized by Orangetheory and modern HIIT studios. Slightly longer work periods than Tabata mean more volume without…

intermediate~28 min
#hiit#bodyweight#30/20#no equipment#full body#orangetheory

Workouts

WARM-UP
Jumping Jacks
easy pace
Arm Swings
10 each direction
Squat to Stand
8 reps slow
ROUND 1 — Power
Burpee
MAX reps
Jump Squat
MAX reps
Push-Up
MAX reps
High Knees
fast pace
Jumping Lunge
alternating
Mountain Climber
fast pace
ROUND 2 — Endurance
Squat
MAX reps
Push-Up
MAX reps
Reverse Lunge
alternating
Plank Shoulder Tap
MAX reps
Glute Bridge
MAX reps
Inchworm
MAX reps
ROUND 3 — Burnout
Burpee
MAX reps
Speed Squat
fast pace
Diamond Push-Up
MAX reps
Sprint in Place
ALL OUT
Jump Lunge
alternating
Plank Hold
hold tight
COOL-DOWN
Walk in Place
lower heart rate
Standing Quad Stretch
each leg
Child's Pose
hold & breathe