Choose Your Own Adventure With This Customizable HIIT Workout

The Workout Plan You Choose
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Introducing the "Choose Your Own Adventure" HIIT Workout

Next time you're uninspired by your regularly scheduled workout, swap it out for a short-and-sweet HIIT circuit. To get you going, Mark Schneider, personal trainer at The Movement Minneapolis, offers this "choose your own adventure" workout plan.

Any combination of the following exercises will force you to engage your core and move outside your normal patterns, Schneider says. The result is a fresh, fun interval that can be done in less than 20 minutes. Enjoy your adventure!

Read more: How to Do a HIIT Workout at Home

Credit: Ken Stachnik/LIVESTRONG.COM

Next time you're uninspired by your regularly scheduled workout, swap it out for a short-and-sweet HIIT circuit. To get you going, Mark Schneider, personal trainer at The Movement Minneapolis, offers this "choose your own adventure" workout plan.

Any combination of the following exercises will force you to engage your core and move outside your normal patterns, Schneider says. The result is a fresh, fun interval that can be done in less than 20 minutes. Enjoy your adventure!

Read more: How to Do a HIIT Workout at Home

Pick Your Moves

Man standing with kettlebell in hands.

You have six exercises to choose from, outlined in the following slides. The movements are categorized by focus: lower body, upper body and core. If you want a full-body workout, pick one exercise from each category. Alternately, if you want to focus primarily on your upper body, lower body or core, perform the two moves in that section and add in one move from another.

Credit: Ken Stachnik/LIVESTRONG.COM

You have six exercises to choose from, outlined in the following slides. The movements are categorized by focus: lower body, upper body and core. If you want a full-body workout, pick one exercise from each category. Alternately, if you want to focus primarily on your upper body, lower body or core, perform the two moves in that section and add in one move from another.

Pick Your Time

Man performing push-up.

To get your heart pumping, cycle through your three chosen exercises by alternating 30 seconds of work with 30 seconds of rest for six rounds. To make things more challenging, limit your rest to 10 seconds. And if you want to focus on muscular endurance, don't pause during the movements. By doing so, you'll maintain constant tension on the muscles involved, which boosts your burn.

Read more: A 10-Minute HIIT Routine That Will Torch Calories

Credit: Ken Stachnik/LIVESTRONG.COM

To get your heart pumping, cycle through your three chosen exercises by alternating 30 seconds of work with 30 seconds of rest for six rounds. To make things more challenging, limit your rest to 10 seconds. And if you want to focus on muscular endurance, don't pause during the movements. By doing so, you'll maintain constant tension on the muscles involved, which boosts your burn.

Read more: A 10-Minute HIIT Routine That Will Torch Calories

Lower Body: Curtsy Lunge

Man performing curtsy lunge
  1. Stand with feet hip-width apart.
  2. Hold a dumbbell or kettlebell against your chest with both hands.
  3. Keeping your weight on your left leg, step your right foot back and across the left leg until you end in a lunge.
  4. Return to start.
  5. Alternate legs for 30 seconds.
Credit: Ken Stachnik/LIVESTRONG.COM
  1. Stand with feet hip-width apart.
  2. Hold a dumbbell or kettlebell against your chest with both hands.
  3. Keeping your weight on your left leg, step your right foot back and across the left leg until you end in a lunge.
  4. Return to start.
  5. Alternate legs for 30 seconds.

Lower Body: Goblet Shooter Squat

Man performing goblet shooter squat
  1. Begin in a staggered stance with your left toe a few inches away from your right heel. The left heel should be lifted off the floor, knees close to touching.
  2. Hold a dumbbell or kettlebell against your chest with both hands.
  3. Keeping your weight on your right leg, bend at your knees and hips to lower into a squat.
  4. Stand to return to the starting position.
  5. Repeat on the same leg for 30 seconds, and then switch to the other leg for your next set.
  6. Alternate legs for six rounds to complete three rounds per leg.
Credit: Ken Stachnik/LIVESTRONG.COM
  1. Begin in a staggered stance with your left toe a few inches away from your right heel. The left heel should be lifted off the floor, knees close to touching.
  2. Hold a dumbbell or kettlebell against your chest with both hands.
  3. Keeping your weight on your right leg, bend at your knees and hips to lower into a squat.
  4. Stand to return to the starting position.
  5. Repeat on the same leg for 30 seconds, and then switch to the other leg for your next set.
  6. Alternate legs for six rounds to complete three rounds per leg.

Upper Body: Walking Plank

Man performing walking plank
  1. Assume a forearm plank position with your elbows on the floor directly under your shoulders.
  2. Press up on one hand at a time to straighten your arms.
  3. Slowly lower back down to your forearms.
  4. Repeat for 30 seconds.
Credit: Ken Stachnik/LIVESTRONG.COM
  1. Assume a forearm plank position with your elbows on the floor directly under your shoulders.
  2. Press up on one hand at a time to straighten your arms.
  3. Slowly lower back down to your forearms.
  4. Repeat for 30 seconds.

Upper Body: Push-Up Crawl

Man performing push-up crawl.
  1. Get into a high plank position with your feet wider than hip-width apart.
  2. Lower your body down into a push-up.
  3. Bring your right hand out to the side, allowing your body to shift to the right.
  4. Press up to straighten your arms.
  5. Reverse the motion, then repeat in the other direction.
  6. Continue to alternate side for 30 seconds.

Read more: The Truth Behind 5 Common Myths About HIIT

Credit: Ken Stachnik/LIVESTRONG.COM
  1. Get into a high plank position with your feet wider than hip-width apart.
  2. Lower your body down into a push-up.
  3. Bring your right hand out to the side, allowing your body to shift to the right.
  4. Press up to straighten your arms.
  5. Reverse the motion, then repeat in the other direction.
  6. Continue to alternate side for 30 seconds.

Read more: The Truth Behind 5 Common Myths About HIIT

Core: Plank Tuck

Man performing core plank tuck.
  1. Begin on your hands in a high plank position.
  2. Jump both feet forward so your knees touch the insides of your elbows.
  3. Jump your feet back to the starting position, keeping your butt down throughout.
  4. Repeat for 30 seconds.
Credit: Ken Stachnik/LIVESTRONG.COM
  1. Begin on your hands in a high plank position.
  2. Jump both feet forward so your knees touch the insides of your elbows.
  3. Jump your feet back to the starting position, keeping your butt down throughout.
  4. Repeat for 30 seconds.

Core: Seated Roll

Man performing seated roll exercise.
  1. Sit on the floor with your knees bent.
  2. Keeping your body tight, roll backward.
  3. Use your core to roll yourself back to a seated position.
  4. Repeat for 30 seconds.
Credit: Ken Stachnik/LIVESTRONG.COM
  1. Sit on the floor with your knees bent.
  2. Keeping your body tight, roll backward.
  3. Use your core to roll yourself back to a seated position.
  4. Repeat for 30 seconds.

A 25-Minute Dumbbell HIIT Workout Perfect for Beginners

Credit: Ken Stachnik/LIVESTRONG.COM
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