This workout serves as a shorter FREE “companion” workout to its parent workout, Bodyweight Tabata HIIT Circuits Workout as Day 23 of the FB Simply Strong 30 Day Team Program, but also serves as a great standalone, quick workout.

Focus & Benefits: If you’re in need of a quick cardio boost, you came to the right place! This under 20-minute Tabata HIIT workout is short, spicy, and effective. We use short bursts of intensity followed by shorter rest periods to kick the anaerobic system (and metabolism) into high gear. We love HIIT because it doesn’t require much time to get an effective workout, but it does require effort to make it worthwhile. If you’re in for that, let’s get moving.

Equipment: No equipment; optional mat.

Tips & Helpful Information: From warmup to cooldown, you’ll be in and out of this workout in under 20 minutes. Here’s the structure we’re working with today:

Warmup (3 min)
HIIT Workout (10 min)
Cooldown (3 min)

In our HIIT segment, we take on a Tabata-style format which is characterized by 20 seconds of a high-intensity effort (8-9 out of 10) followed by a 10 second rest. The result is a stacking fatigue that you will feel strongly in the latter half of the circuit. For today’s training, you’ll have two tabata blocks — each 4 minutes, with 4 exercises repeated twice.

These movements are moderate to high impact and, while they primarily target the lower body, there are a few floor-based exercises that will utilize the upper body and core. If you have sensitive wrists or prefer this workout to be all-standing, feel free to swap those movements for something else entirely.

During the 20-second working intervals, check in with yourself. Ideally I want you working at an 8-9 (out of 10) perceived exertion. If you were to try to speak a sentence to me, you’d be able to get a few words out but a sentence would be challenging. That’s HIIT. Now, this workout is also still effective cardiovascularly even if you’re not breathless (think 6-7 level effort). It’s just important to know the difference between HIIT and standard aerobic cardio.

Difficulty and Modifications Explained: This workout is rated a 5/5 difficulty for its high-impact nature, minimal rest, and focus on the lower body. To scale this workout back, move at a slower cadence and aim for 6-7 level effort as opposed to 8-9. 

If you like this workout, keep your eyes peeled for a longer (25 minute) version of this workout.

WORKOUT OUTLINE

Warmup (3:00) — 30 sec each
90/90 Hip Switch
Inchworm
Side Lunge Shift w/ Rotation
Bodyweight Kang Squat
Heel to Toe Rocks
Jumping Jacks

Workout (10:00) — 2 rounds each, 20 sec on / 10 sec off

Drop Squat to Overhead Reach
Front Switch Kicks
Lateral Skaters
Bear Plank Jack

WATER BREAK

Side Lunge Pops
Speed Squat
Narrow Squat to Jack
Spider Lunge Switch

WATER BREAK

Cooldown (3:00) — 30 sec each
90/90 Glute/Hip Stretch - R
90/90 Glute/Hip Stretch - L
Downard Dog + Calf Pedal
Child’s Pose with Tricep Stretch
Runners Lunge - R
Runners Lunge - L