Getting the most out of HIIT requires commitment and dedication. Be tough on yourself and accept only 100 percent effort. This routine features Level 1 exercises in set 1 and Level 2 exercises in set 2. Feel the difference and see how far you’ve come toward achieving your goals.

Do each exercise for 30 seconds. Do two rounds of each set before moving to the next.
Rest 30 seconds between rounds.

SET 1
EXERCISE	WORK	REST
Sprint	0:30	—
High Knees	0:30	—
Mountain Climber	0:30	—
Jumping Jack	0:30	—
REPEAT 2 ROUNDS	REST 30 SECONDS

SET 2
EXERCISE	WORK	REST
Cross-Country Seal	0:30	—
Tuck Jump	0:30	—
Grasshopper	0:30	—
X-Jack	0:30	—
REPEAT 2 ROUNDS	REST 30 SECONDS

TOTAL TIME 10:00

PUSH IT

This routine also includes some Level 1 exercises. If you’ve been working hard, these should be much easier than they were when you started. Hard work, dedication, and sweat will get you where you want to be.

Do each exercise for 30 seconds. Do two rounds of each set before moving to the next.
Rest 30 seconds between rounds.

SET 1
EXERCISE	WORK	REST
Squat Thrust	0:30	—
Squat	0:30	—
Kneeling Push-Up	0:30	—
Pike	0:30	—
REPEAT 2 ROUNDS	REST 30 SECONDS

SET 2
EXERCISE	WORK	REST
Burpee	0:30	—
Squat Jump	0:30
Push-Up	0:30	—
V-Up	0:30	—
REPEAT 2 ROUNDS	REST 30 SECONDS