Push and brace intervals
Upper body · Push-ups, Forearm plank, and Plank shoulder taps
- Timer
- 9:55 including countdown
- Equipment
- No equipment
- Active calories
- 15–32 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 4 rounds. Work for 30 seconds on each movement, rest 15 seconds between movements and 35 seconds between rounds.
The timer ends after the final work interval. Keep a pace you can maintain with good form.
The movements
- 30 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.
- 30 sec each interval
Forearm plank
Set your elbows under your shoulders. Keep your body in a straight line and breathe steadily.
Make it easier Lower your knees to the floor.
- 30 sec each interval
Plank shoulder taps
From a high plank, tap the opposite shoulder with one hand. Keep your hips steady and switch sides.
Make it easier Set your feet slightly wider apart.