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Intense Workout

20/10 BASIC HIIT

Intense   24 minutes

Target Areas: Full Body

Jinho 10
 		    Added by Personal Trainer Jinho 10
20/10 BASIC HIIT
Tags
Full Body Workouts
Description

8 rounds (4mins) of squats, press ups, situps, single-leg squats, dips, and crunches. Each of these 8 rounds performed for 20secs on and 10secs rest then move to next. Choose a suitable warm-up before hand. Recommend the Freeletics Dynamic warm-up on my list of workouts.

Exercises

Set 1: 1 round
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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