18 minutes is all you need

18 minute HIIT workout with Ola

HIIT workouts are short but intense. To get the most of it you must work at your max capacity during the working phase and give your self total rest during the rest phase. For lower impact modifications, take out the jump.


Jog on the spot for 30 seconds

Then, repeat each motion below 8 times per leg:

  • Leg swings forward 

  • Hip rotations

  • Low walking lunges 

  • Knee lifts 


6 exercises, 3 rounds

Round 1: 45 seconds per exercise with 15 seconds  rest in between each exercise 

Round 2: 30 seconds per exercise with 10 seconds  rest in between each exercise

Round 3: 20 seconds per exercise with no rest in between each exercise

  • Jumping Jacks

  • Push-ups

  • Lunge Jumps

  • Spider Planks

  • Tuck Jumps

  • Plank Thrust

Finisher: Burpee Challenge.

Set your timer for 2 minutes and complete as many burpees as you can within that time. Your goal is to complete 40 burpees.


Spend a few minutes to stretch your muscles and let your heart rate come down.