| TOTAL TIME 10:00 |
HIIT IT AGAIN |
This simple, fun, and sweaty routine brings together three HIIT basics: sprints, squat thrusts, and mountain climbers. Push for maximum heart rate, and remember: you get out what you put in.
Do each exercise in order. Rest one minute after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Squat Thrust | 0:20 | — |
| Mountain Climber | 0:20 | — |
| Sprint | 0:20 | — |
 REPEAT 5 ROUNDS |
REST 1 MINUTE | |
| TOTAL TIME 12:30 |
PLANK CHALLENGE |
This deceptively simple exercise is the secret to rock-hard abs. The plank position engages the transverse abdominals, which aid in stabilization of the spine and pull in the tummy.
Hold a plank for as long as possible during each interval, followed by the specified rest. No rest between rounds.
| EXERCISE | WORK | REST |
|---|---|---|
| Plank | 0:30 | 0:15 |
| Plank | 0:30 | 0:30 |
| Plank | 0:30 | 0:15 |
| REPEAT 5 ROUNDS |
NO REST | |
trainer tip
Be sure to maintain good form during your planks: elbows bent at 90 degrees, shoulders over elbows, head in line with the spine, and eyes over hands.
| TOTAL TIME 15:00 |
CARDIO BURN |
This routine combines explosive cardio elements, like sprinting, with large-muscle compound exercises, such as squats. The constant change of elevation between exercises makes you work harder than you might expect. You’ll feel the burn after just one round.
Do each exercise for 20 seconds, followed by a 10-second rest. Rest one minute after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Sprint | 0:20 | 0:10 |
| Squat | 0:20 | 0:10 |
| High Knees | 0:20 | 0:10 |
| Mountain Climber | 0:20 | 0:10 |
| Jumping Jack | 0:20 | 0:10 |
| Kneeling Push-Up | 0:20 | 0:10 |
| Shoulder Press Jack | 0:20 | 0:10 |
| Inchworm | 0:20 | 0:10 |
| REPEAT 3 ROUNDS |
REST 1 MINUTE | |