HIIT Circuit
Burpees, mountain climbers and squat jumps — maximum output in minimum time.
Choose an effort level
Moderate
Interval work at controlled effort.
Hard
Burpees, mountain climbers, squat jumps, Tabata.
Circuit
Kettlebell circuit with minimal rest.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Pick movements you can still perform cleanly when tired.
- Work to a clock, not to a rep count, so form holds.
- Take the full prescribed rest — the rest is what makes the work possible.
- Finish every session feeling you could have done one more round.
Common mistakes
- Chasing rep counts as technique falls apart.
- Doing HIIT five days a week and recovering from none of it.
- No warm-up before explosive movement.
- Treating it as a substitute for all steady cardio.
A starter session
8 rounds of 20 seconds work / 40 seconds rest, alternating squat jumps and mountain climbers.
Who it may suit
High impact and high systemic fatigue. Two or three sessions a week is plenty alongside lifting.