20-minute HIIT
3x a week, no machines: 40 s of work and 20 s of rest, for 4 rounds.
Training days: Mon, Wed, Fri
HIIT A · Mon
| Exercise | Sets × reps |
|---|---|
| Jumping jacks | 4 × 40 s |
| Jump squat | 4 × 40 s |
| Mountain climber | 4 × 40 s |
| Burpee | 4 × 40 s |
| High knees | 4 × 40 s |
HIIT B · Wed
| Exercise | Sets × reps |
|---|---|
| Skater jumps | 4 × 40 s |
| Plank jacks | 4 × 40 s |
| Jump lunge | 4 × 40 s |
| Star jumps | 4 × 40 s |
| Running in place | 4 × 40 s |
HIIT C · Fri
| Exercise | Sets × reps |
|---|---|
| Push-up burpee | 4 × 40 s |
| Cross-body mountain climber | 4 × 40 s |
| Lateral jumps | 4 × 40 s |
| Plank shoulder tap | 4 × 40 s |
| Imaginary jump rope | 4 × 40 s |
Use the "20-minute HIIT" template in K&L Fit: create your account, open My Workouts and tap Templates.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.