HIIT
20/10 intervals
20 seconds flat out, 10 seconds rest — short, sharp and tough, with jumping.
Short rests make this one hard. Choose the low-impact option on any exercise whenever you need it — the clock doesn't care how you move.
The plan
Warm-up 5 min 30 sec
- March on the spot, pumping your arms3 min
- Heel digs with punches1 min
- Knee lifts, touching the opposite hand30 sec
- Shoulder rolls, forwards then backwards30 sec
- Small knee bends30 sec
Main set 4 rounds — rest 1 min between rounds
| Exercise | Each round | Rest after |
|---|---|---|
 Jumping jacks |
20 sec | 10 sec |
 Squat jump Or fast squats |
20 sec | 10 sec |
 High knees |
20 sec | 10 sec |
 Burpee (with a step-back option) Step back if needed |
20 sec | 10 sec |
 Mountain climber |
20 sec | 10 sec |
 Skipping (jump rope) Or skip without a rope |
20 sec | 10 sec |
Cool-down 3 min
- Easy march to bring your breathing down1 min
- Calf stretch at a wall, left20 sec
- Calf stretch at a wall, right20 sec
- Standing thigh stretch, holding a chair, left20 sec
- Standing thigh stretch, holding a chair, right20 sec
- Chest stretch, hands clasped behind you20 sec
- Sideways bend, both sides20 sec
Sources
- NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026