HIIT
Full-body intervals
Squats, push-ups and mountain climbers. Three rounds for a short bodyweight session.
- Timer
- 7:40 including setup countdown
- Equipment
- No equipment
Open the .hiitpreset file in Workout Timer. In the app, you can review and save the preset directly.
HIIT
How it works
Start with a 10-second countdown. Each round gives you 30 seconds per movement, 15 seconds between movements, and 45 seconds between rounds.
The timer ends after the final work interval. Choose a pace you can maintain with controlled form.
The movements
- 30 sec
Bodyweight squats
Stand with your feet about shoulder-width apart. Lower your hips under control, then stand by pressing through the whole foot.
Make it easier Use a shallower range if it helps you stay steady.
- 30 sec
Push-ups
Place your hands slightly wider than your shoulders. Lower your chest and hips together, then press back up as one unit.
Make it easier Set your knees down or put your hands on a stable raised surface.
- 30 sec
Mountain climbers
Start in a high plank. Drive one knee forward at a time while keeping your shoulders over your hands.
Make it easier Step your feet slowly without hopping.