We know it’s not always easy to get your workouts in during the festive season, so here we’ve got a 30-minute HIIT workout that’s easy to get done right in your garden in the local park or even on the beach. No equipment required.
Try to recover from the high-intensity movements during the low-intensity holds (like the planks or bridges). Each five-minute block in the main workout will get your heart rate up, culminating in burpees towards the end. If needed, take a 30 second rest every five minutes.
5-minute warm-up:
- 30-Seconds Arm Circles Forwards
- 30-Seconds Arm Circles Backwards
- 30-Seconds Hip Circles Left Side – Alternating Directions
- 30-Seconds Hip Circles Right Side – Alternating Directions
- 60-Seconds x Alternating Side Reach
- 60-Seconds x Alternating Lateral Lunge with Reach
- 60-Seconds x Star Jumps
20-minute workout:
- 60-Seconds Forward Lunges Right Side
- 60-Seconds Forward Lunges Left Side
- 2-Minutes Inchworm
- 30-Seconds Mountain Climbers
- 30-Seconds Forearm Plank Pold
- 60-Seconds Backwards Lunges Right Side
- 60-Seconds Backwards Lunges Left Side
- 2-Minutes Bear Crawls
- 60-Seconds Bridge Hold
- 60-Seconds Jumping Jacks
- 60-Seconds Air Squats (Advanced: Squat Jumps)
- 60-Seconds Bicycles
- 60-Seconds Knee Push-Ups (Advanced: Full Push-Ups)
- 60-Seconds Plank
- 30-Seconds Fire Hydrant Left Side
- 30-Seconds Fire Hydrant Right Side
- 60-Seconds Bridge Hold
- 60-Seconds Bridge Dips
- 60-Seconds Skaters (Alternating Lateral Jumps)
- 60-Seconds Burpees
5-minute cool down:
- 60-Seconds Child’s Pose
- 2-Minutes Cat and Cow Stretches
- 60-Seconds Downward Facing Dog
30-Seconds Lie Down And Hug Knee To Chest – Left - 30-Seconds Lie Down And Hug Knee To Chest – Right
If you’re looking for a powerful 15-minute workout, click here.