This total body HIIT workout will take you 30 minutes to complete (28.5 mins to be exact). It’s broken up into three mini circuits. You’ll get three exercises and go through them four times using an interval structure of 30 sec work / 10 sec rest. You’ll alternate between sides of your body (left, right, left, right) each time through. Rest for 30 sec after each completed set. Rest for 60 seconds after a completed circuit. This is what each circuit looks like:

Exercise 1 (30 sec)
10 sec rest
Exercise 2 (30 sec)
10 sec rest
Exercise 3 (30 sec)
30 sec rest
x4

WORKOUT BREAKDOWN
See the times for a preview of each exercise and how to modify.
Circuit 1 (02:18)
—Lunge Hop Row
—Curtsy to Low Squat
—Deadlift Taps

Circuit 2 (12:43)
—Chest Press x2 Glutes Bridge
—Crossbody Mountain Climbers x4 Toe Touch
—Hammer Curl x2 Fly Rotation

Circuit 3 (22:40)
—Shoulder Press Stationary Lunge
—Burpee to Knee Drive
—Squat Clean

EQUIPMENT NEEDED:
*links are affiliate*
—Heavy kettlebell (I’m using 20lbs)
—Set of medium dumbbells (I’m using 8lbs)

As with all workouts, make sure to warm up beforehand. I have two on my channel:
—5-Min Warm Up
—7-Min Gentle Warm Up (no jumping)

A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel:
—

Full blog post:

IF YOU LIKED THIS WORKOUT:
—Same structure but only 22 minutes, 3 sets instead of four, same equipment needed:
—Same exact structure but no equipment needed:

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