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Full-Body HIIT Workout For Your Lunch Break

In This series

This HIIT workout is designed by David Kingsbury, founder and master trainer at OPUS fitness (opens in new tab). It should last between 20-30 minutes, depending on how much rest time is taken between sets. Each set is a tri-set, which means it consists of three exercises.

For each tri-set complete all reps of each exercise in order, with less than 30 seconds’ rest between exercises. After the tri-set rest as required, then move on to the next. Do three rounds in total.

Tri-set 1

1A Ice skater

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Reps 15 each side

Begin in a shallow squat position, then jump to the left and land on the left leg only. Immediately push over to the right leg, and repeat. Try not to allow your shoulders and hips to pass the line of your foot, and perform the exercise explosively for maximum benefit. This exercise is designed to work your leg and glute strength

1B Push press

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Reps 20

Hold a dumbbell in each hands by your shoulders, with hands directly above your elbows. Lower into a squat, then push up with your legs and simultaneously push the weights overhead. Keep your weight on your heels and your spine neutral throughout. This exercise will work your core, leg and shoulder strength.

1C Renegade row

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Reps 10 each side

Get in a press-up position with your hands on top of dumbbells. Your feet should be wider than hip-width apart, with your hands inside shoulder width. Brace your abs and lift one dumbbell off the ground in a single-arm row, so the weight comes up to your armpit. Lower back to the start position, and repeat on the other side. Try to avoid arching your lower back or allowing your hips to rock from side to side. This exercise targets core and back strength.

Tri-set 2

2A Press-up

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Reps 20

Get into position with your hands underneath your shoulders and legs straight. Bend your elbows and lower your chest towards the ground, then push back the start position. Brace your abs and don’t let your lower back arch. This exercise is designed to work the chest and triceps muscles.

2B Sliding mountain climber

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Reps 25 each side

Get in a press-up position with some gliding discs (or two towels) underneath your feet. Keeping your upper body fixed in position, pull your left knee towards your chest until your knee is underneath your bellybutton. Push that leg back to full extension, and repeat on the other side. This exercise should be done as fast as you can, without arching your lower back, and will develop core and leg strength

2C Seated Russian twist

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Reps 10 each side

Sit holding a medicine ball (or other weight) in front of your chest. Roll backwards and rest on your tailbone, keeping your upper back extended. Raise your feet off the ground, then rotate your upper body and tap the ball on the ground to one side, then twist the other way and repeat. Try to avoid allowing your legs to swing from side to side and maintain a neutral spine. This is great way to develop core strength.

Tri-set 3

3A Plank with marching hands

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Reps 10 each side

Start in a plank position, resting on your forearms with your elbows underneath your shoulders and your spine in a neutral position. Place your right hand on the ground and push your upper body away from the ground until you are in a straight-arm plank position. Then lower your right forearm back to the ground to return to the start. Alternate arms with each rep and avoid over-rotating through your hips. This exercise focuses on core strength and shoulder endurance.

3B V-sit

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Reps 20

Sit on the ground, roll backwards and rest on your tailbone, keeping your upper back extended. Lean backwards and simultaneously extend your legs forwards until you feel your abdominal muscles tighten. Return to the start position and tuck your knees in towards your chest. Try to avoid over-flexing your spine. The V-sit develops strength in the abdominal muscles.

3C Squat

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Reps 50

With your feet hip-width apart, lower into the squat position. Your weight should be on your heels, and your knees should not pass the line of your toes. Once your thighs are parallel to the ground (or thereabouts), push back to the start position. Try to avoid going so low that your lower back rounds. This exercise is designed to develop strength in your legs.

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.