This metabolic-boosting routine is designed to push your limits. Give it all you have and work at maximal heart rate to extend the “after burn” effect of HIIT.

Do each exercise for 30 seconds, followed by a 30-second rest. Rest one minute after each round.

EXERCISE	WORK	REST
Sprint	0:30	0:30
Squat Thrust	0:30	0:30
High Knees	0:30	0:30
Plank	0:30	0:30
Pike	0:30	0:30
Bicycle Crunch	0:30	0:30
Squat	0:30	0:30
Reverse Lunge	0:30	0:30
Lateral Lunge	0:30	0:30
REPEAT 2 ROUNDS	REST 1 MINUTE

trainer tip

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If the 1:1 work-to-rest ratio provides too long a recovery, reduce the rest time to 15 seconds.