Focus & Benefits: This quick HIIT workout packs a powerful punch in just 20 minutes. Combining dynamic strength and cardio moves, it’s designed to boost endurance, agility, and athletic power. Expect to get your heart rate up, challenge coordination, and leave feeling energized. Perfect as a standalone workout when you’re short on time or as an add-on to your training week for an extra conditioning push.

Equipment: None

Tips & Helpful Information: This workout uses descending ladders and a fast-paced burnout to challenge both your lungs and legs. Remember: HIIT is about intensity relative to your fitness level. Go all-out during the work periods, but focus on quality movement, not just speed. Land softly in jumps, keep your core engaged, and modify where needed (e.g., swap jump squats for air squats). Hydrate and pace yourself!

Difficulty & Modifications Explained: We rated this a level 4 out of 5. It’s an intense but accessible HIIT session. Beginners can shorten work intervals or remove plyometrics, while advanced athletes can push pace, power, and jump height for an extra challenge.

Closing Note: HIIT sessions like this are a great way to train conditioning and build resilience in a short timeframe. You’ll feel the burn during the ladder and especially in the burnout but remember, that’s where your fitness grows. Stay focused on form, listen to your body, and celebrate the work you put in. You’ll walk away breathless, sweaty, and stronger than when you started. Don’t forget, the goal is consistent effort, not perfection!

– WORKOUT OUTLINE –

Warm up (2 min; 30 sec on)
World's greatest stretch (alt)
Skier squat 
Lateral lunge + front kick (alt)
Butt kicks

HIIT (8 min; 60/40/20” on; no rest between moves. 20” rest between rounds)
A skips
Touchdowns 
Skater + single hop
Agility dots

Water break

Burnout (90” move at your pace)
10 High knees
10 180 jump squats

Cooldown (2 min; 30 sec on)
Lateral line stretch - L/R
Quad stretch - L/R