30 Minute HIIT Workout: No Repeats

How To Do A Single Leg Step Up, Bicep Curl, Shoulder Press And Reverse Lunge

1. Begin in a neutral standing position, holding a dumbbell in your right hand at your side.
2. Step your left leg onto a chair or bench, driving through your left glute to stand tall. Left knee should track over left foot and shoulders and upper body should be stacked over hips throughout the step up.
3. As you step the left leg onto the chair, perform a single arm bicep curl on the right arm by curling the dumbbell in your right hand up to shoulder right.
4. As the left foot is stable on the chair, drive your right knee up into a knee drive as you press the dumbbell in your right hand overhead, performing a single arm shoulder press.
5. Pause for a moment before stepping the right foot back down to the ground as you bring the dumbbell back to shoulder height.
6. Lower the dumbbell all the way down to your side as the left leg comes down. Immediately step the left leg back into a reverse lunge.
7. Repeat this compound movement.

Modification: Decrease the level change using a platform lower to the ground (ex: the bottom stair of a staircase). If you don’t have access to a chair or bench, perform a front lunge into a reverse lunge.

How To Do Tricep Dips

1. Grip the edge of a chair or bench, fingertips pointed toward your butt or toes, elbows bent. The farther your feet are away from the chair, the harder this exercise will be. Note, you can also perform tricep dips sitting on the ground with your knees bent at 90 degrees and your hands behind you (fingertips facing your butt).
2. Keeping your back close to the chair, lower yourself, bending at the elbows until your elbows reach a 90-degree angle.
3. Press through your palms, using your triceps to push you back up to starting position.

Modification: Walk your feet in so your legs are at a 90-degree bend as you dip.

How To Do A Lateral Shuffle And Burpee

1. Start in an athletic stance, feet hip-width apart and knees bent.
2. Perform two large shuffles to the right side of your mat.
3. On the final shuffle, perform a burpee by jumping your feet back to a plank position, lowering your chest down to the mat.
4. Push yourself back up and jump your feet back in, jumping high with arms overhead.
5. Immediately repeat the lateral shuffle on the left, repeating this sequence for the timed interval.

Modification: Option to modify the burpee by stepping back, stepping in and standing tall.

How To Do A Wide/Narrow Jack and Squat Jump

1. Start in an athletic stance or loaded squat position, with your feet shoulder-width distance apart and a slight bend in your knees.
2. With your chest upright and your core engaged, “jack” your feet out into a wide stance or sumo squat stance (feet are wider than your shoulders).
3. Land softly before you immediately “jack” your feet into a narrow stance, feet hip-width distance apart.
4. Then perform a squat jump. Explode off both feet to leave the ground; using power from your legs.
5. Land softly, then repeat the sequence.

Modification: Option to make this low impact by omitting the jumps. Rather, step in and out then perform an air squat.

How To Do A Bicep Curl with Isometric Hold

1. Start in a standing position, feet under hips, core engaged, holding a dumbbell in each hand, palms facing out away from the body, dumbbells at hip height.
2. Keeping elbows locked at your sides, perform a half bicep curl on your left arm, pausing when your elbow is bent at 90 degrees. Hold this half curl position on the left arm.
3. Then, curl the dumbbell in your right hand up towards your right shoulder, performing a bicep curl on the right arm. Repeat four times.
4. After performing four bicep curls on the right, switch sides – this time holing the dumbbell in your right hand at 90-degrees and performing four bicep curls on the left side.

How To Do A Slow Push Up Into A Fast Push Up

1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. In this variation of a push up, you’re going to perform two slow push ups and two fast push ups. Slowly lower your chest down towards the ground on a two-count as your elbows fall back towards your hips (not out to the sides).
4. Once at the bottom of your push up, exhale as you push back up into high plank position on a two-count. Repeat.
5. Then, perform a tempo push up by repeating the steps above but lowering down on a one-count and pushing back up on a one-count.
6. Repeat this sequence alternating two slow push ups and two fast push ups for the timed interval.

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.

How To Do Lunge Jumps

1. Start standing feet hip-distance apart, slight bend in your knees and core engaged.
2. Jump your right foot back into a reverse lunge, aiming for 90-degree angles in each knee.
3. Then, perform a “lunge jump” by exploding up from the split lunge position, bringing both feet together as you stand tall.
4. This is one rep. Repeat, alternating the foot that jumps back into a reverse lunge position.

Modification: Option to make this low impact by performing step back reverse lunges.

How To Do A Big X Bicycle Crunch

1. Lie flat on your back and make a “X” shape with your body. Send your arms long overhead, hands wider than shoulder-width apart and legs straight, feet wider than shoulder-width apart.
2. Perform a full body crunch by engaging your core to pull your knees in to meet your chest as you bring your arms in to hug your body.
3. At the top of the crunch, perform a bicycle crunch. Pull your right elbow towards your left knee as you extend your right leg long.
4. With control, repeat on the other side, pulling your left elbow towards your right knee as you extend your left leg long.
5. Return to center, then reverse the movement, sending your arms and legs long to find the “X” shape again.

Modification: Lying flat on the floor on your back with knees bent and arms at your sides, tap your heels wide, then bring them together and tap them narrow. Or perform the bicycle crunch with knees bent, reducing the range of motion.