A 20-Minute HIIT Workout That’s Kinder on Your Joints

High-intensity interval training (HIIT), a workout style that involves brief bursts of high-intensity intervals followed by brief periods of low-intensity recovery, is known for being just what the name suggests: high-intensity. And although that may make it sound a little scary, HIIT workouts are actually very short—which for many people makes it sound quite appealing. Yes, HIIT is meant to get you working hard and sweating, but only for very short periods of time. This is what makes HIIT so efficient—you can squeeze a great workout into a small amount of time.

To do the HIIT workout below, created by certified personal trainer and Equinox group fitness instructor Colleen Conlon, you need nothing more than your body (and a little bit of floor space). Conlon explains that the exercises she chose "allow you to move at a pace that can result in breathlessness, which is what HIIT is all about."


Do each exercise for 4 minutes, alternating between 20-second intervals of intense work and 10-second intervals of rest. After you do 8 intervals of each (or hit 4 minutes total), move onto the next exercise. Follow this pattern—20 seconds of work, 10 seconds of rest, 8 times—for each exercise on the list.

Side Kick-Through

Skater Hop

Crab Toe Touch


Curtsy Lunge


Don't delay
join us today and begin the journey towards achieveing your fitness goals.
join Now
Book your classes and connect with
Champs on the go!