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.

Warmup

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

HIIT

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.

Stretch

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