22 Minute HIIT Workout

Written By Gracie 

My lovely friend Kelly introduced me to this quick and effective workout so I thought I would share it. It’s great because you can do it anywhere and don’t need any equipment.

To get the most out of this workout you need to push yourself seriously hard and get your heart rate up! Kelly explained that the aim is to push so hard that you feel you could pass out from the effort. Each exercise is 2 minutes and after each exercise you can have anywhere from 30-90 seconds of recovery before starting the next. You can pick how long you want your recovery to be depending on your fitness and how intense you want your workout to be. The shorter your recovery time is, the more fat you will burn.

The best thing about these HIIT workouts (high intensity interval training) is that they burn serious fat and will continue to burn fat for hours after you finish as well as boosting your cardio fitness.

You can easily adapt this workout depending on what area of your body you want to focus on. When I want to focus on abs I swap the squatting, side jumps and split jumps for basic crunches, bicycle crunches and reverse crunches. As long as you keep the momentum going and your heart rate up you will still get the same effect.


1 minute warm up, run on the spot

2 minutes squatting


2 minutes running on the spot


2 minutes squat jumps


2 minutes running in place


2 minutes side jumps


2 minutes push-ups


2 minutes burpees


2 minutes spilt jumps


2 minutes mountain climbers


2 minutes planks

1 minute cool down, running on the spot (gently)

Categories: FitnessTags: , , , , , , , , , ,

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