Hiit
25-Minute HIIT Workout
A bodyweight high-intensity interval session that torches calories and builds conditioning in 25 minutes flat.
Workout Overview
A bodyweight high-intensity interval session that torches calories and builds conditioning in 25 minutes flat.
Warm Up
- Jumping jacks + leg swings180s
The Workout
- 1Mountain Climbercore, shoulders4 sets30srest 0.25 min
- 2Bodyweight Squatquads, glutes4 sets20rest 0.25 min
- 3Push-Upchest, triceps4 sets10-15rest 0.25 min
- 4Walking Lungequads, glutes4 sets16 totalrest 0.25 min
- 5Plankcore, shoulders4 sets30srest 0.25 min
Cooldown
- Slow walking + deep breathing180s
How to Follow This Workout
- 1
Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.
- 2
Complete the exercises in order. Follow the sets, reps and rest shown — work hard on work intervals, recover during rest.
- 3
Finish with the cooldown to bring your heart rate down and start recovery.
- Work hard for each 30-second interval — you should be breathing hard but in control.
- New to HIIT? Start with 2 rounds and build to 4.
- Land softly on every rep to protect your joints.
How to Progress
- 1.Add 10 seconds to the work intervals.
- 2.Reduce rest between rounds to 15 seconds.
- 3.Add a 4th interval round once recovery feels easy.
Common Mistakes
- Going all-out in round one and dying early.
- Skipping the cool-down and stopping abruptly.
- Letting form collapse at high speed.
Questions
Frequently Asked Questions
Is HIIT safe for beginners?
Start with 2 rounds and moderate intensity. If you are new to exercise or have health conditions, build a base with steady cardio first.
How often should I do HIIT?
2-3 times per week with at least one rest day between sessions. More is not better — recovery drives progress.
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