Bodyweight HIIT

Time Drop HIIT Workout

Time: Warm Up: 3 min.  Workout: 20 min.  Cool Down: 5 min.


Warm Up
Be sure to warm up before starting any workout.
 e.g. Short jog, skipping, etc. (light exertion - building in intensity)


With each round the time becomes less. As the timer goes down, intensity must go up!

Round 1: 45s per exercise
Round 2: 30s per exercise
Round 3: 20s per exercise


Exercises: Complete all exercises, then move onto the next round.

  • Push Ups

  • Squats

  • Burpees

  • Sprawls

  • Mini Shuttles

  • Mountain Climbers (fast)

  • Lunges

  • Star Jumps

  • Rest: 30-60s


Cool Down
Full body stretch out.

The Rise Personal Training Park Ridge, QLD 4125


Brisbane Boot Camp Instructor
Fit For Life's Adventures