Controlled full-body circuit
Full body · Bodyweight squats, Push-ups, Glute bridges, and Bird dogs
- Timer
- 20:50 including countdown
- Equipment
- No equipment
- Active calories
- 39–77 kcal
Rough estimate for 70 kg (154 lb) of body weight. Pace, rest and movement affect actual energy use. Adult Compendium
Open the .hiitpreset file in Workout Timer to review and save the preset.
HIIT
How it works
A 10-second countdown leads into 6 rounds. Work for 40 seconds on each movement, rest 10 seconds between movements and 20 seconds between rounds.
The timer ends after the final work interval. Keep a pace you can maintain with good form.
The movements
- 40 sec each interval
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.
- 40 sec each interval
Push-ups
Place your hands about shoulder-width apart. 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.
- 40 sec each interval
Glute bridges
Lie on your back with your feet flat. Lift your hips until your shoulders, hips and knees form a line.
- 40 sec each interval
Bird dogs
On hands and knees, reach one arm forward and the opposite leg back. Keep your hips level and switch sides.