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 20 seconds, followed by a 10-second rest. Do three rounds of each set before moving to the next. Rest 30 seconds after each round.

SET 1
EXERCISE	WORK	REST
High Knees	0:20	0:10
Squat Thrust	0:20	0:10
Mountain Climber	0:20	0:10
Sprint	0:20	0:10
REPEAT 3 ROUNDS	REST 30 SECONDS

SET 2
EXERCISE	WORK	REST
Squat	0:20	0:10
Reverse Lunge	0:20	0:10
Lateral Lunge	0:20	0:10
Pelvic Peel	0:20	0:10
REPEAT 3 ROUNDS	REST 30 SECONDS

SET 3
EXERCISE	WORK	REST
Kneeling Push-Up	0:20	0:10
Plank	0:20	0:10
Triceps Dip	0:20	0:10
Bicycle	0:20	0:10
REPEAT 3 ROUNDS	REST 30 SECONDS