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Ladder HIIT

22 min 30 sec22 movesGet Pumped
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Circuit 1

  • Jog in Place

    Jog in Place

    90s

    How to do it
    1. Stand tall with your feet hip-width apart and your arms bent comfortably at your sides.
    2. Begin lifting your feet alternately in an easy running motion on the spot.
    3. Stay on the balls of your feet and keep your steps light.
    4. Swing your arms naturally in time with your legs.
    5. Hold a relaxed, steady pace for the full interval.

Circuit 2

  • Dumbbell Squats

    Dumbbell Squats

    15s / 15s

    How to do it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your chest up and your heels planted as the dumbbells stay close to your body.
    5. Drive through your heels to stand back up and squeeze your glutes at the top.
  • Push-Ups

    Push-Ups

    15s / 15s

    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Jumping Jacks

    Jumping Jacks

    15s / 15s

    How to do it
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Lightly clap or tap your hands together above your head.
    4. Jump your feet back together while lowering your arms to your sides.
    5. Keep a smooth, continuous rhythm for the full interval.
  • Mountain Climbers

    Mountain Climbers

    15s / 15s

    How to do it
    1. Start in a high plank with your hands under your shoulders and your body in one straight line.
    2. Brace your core and keep your hips level with your shoulders.
    3. Drive one knee toward your chest without lifting your hips.
    4. Switch quickly, driving the other knee in as the first foot returns.
    5. Keep alternating in a smooth, running rhythm for the interval.
  • Dumbbell Squats

    Dumbbell Squats

    30s / 15s

    How to do it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your chest up and your heels planted as the dumbbells stay close to your body.
    5. Drive through your heels to stand back up and squeeze your glutes at the top.
  • Push-Ups

    Push-Ups

    30s / 15s

    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Jumping Jacks

    Jumping Jacks

    30s / 15s

    How to do it
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Lightly clap or tap your hands together above your head.
    4. Jump your feet back together while lowering your arms to your sides.
    5. Keep a smooth, continuous rhythm for the full interval.
  • Mountain Climbers

    Mountain Climbers

    30s / 15s

    How to do it
    1. Start in a high plank with your hands under your shoulders and your body in one straight line.
    2. Brace your core and keep your hips level with your shoulders.
    3. Drive one knee toward your chest without lifting your hips.
    4. Switch quickly, driving the other knee in as the first foot returns.
    5. Keep alternating in a smooth, running rhythm for the interval.
  • Dumbbell Squats

    Dumbbell Squats

    45s / 15s

    How to do it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your chest up and your heels planted as the dumbbells stay close to your body.
    5. Drive through your heels to stand back up and squeeze your glutes at the top.
  • Push-Ups

    Push-Ups

    45s / 15s

    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Jumping Jacks

    Jumping Jacks

    45s / 15s

    How to do it
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Lightly clap or tap your hands together above your head.
    4. Jump your feet back together while lowering your arms to your sides.
    5. Keep a smooth, continuous rhythm for the full interval.
  • Mountain Climbers

    Mountain Climbers

    45s / 15s

    How to do it
    1. Start in a high plank with your hands under your shoulders and your body in one straight line.
    2. Brace your core and keep your hips level with your shoulders.
    3. Drive one knee toward your chest without lifting your hips.
    4. Switch quickly, driving the other knee in as the first foot returns.
    5. Keep alternating in a smooth, running rhythm for the interval.
  • Dumbbell Squats

    Dumbbell Squats

    60s / 15s

    How to do it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your chest up and your heels planted as the dumbbells stay close to your body.
    5. Drive through your heels to stand back up and squeeze your glutes at the top.
  • Push-Ups

    Push-Ups

    60s / 15s

    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Jumping Jacks

    Jumping Jacks

    60s / 15s

    How to do it
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Lightly clap or tap your hands together above your head.
    4. Jump your feet back together while lowering your arms to your sides.
    5. Keep a smooth, continuous rhythm for the full interval.
  • Mountain Climbers

    Mountain Climbers

    60s / 15s

    How to do it
    1. Start in a high plank with your hands under your shoulders and your body in one straight line.
    2. Brace your core and keep your hips level with your shoulders.
    3. Drive one knee toward your chest without lifting your hips.
    4. Switch quickly, driving the other knee in as the first foot returns.
    5. Keep alternating in a smooth, running rhythm for the interval.
  • Dumbbell Squats

    Dumbbell Squats

    75s / 15s

    How to do it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your chest up and your heels planted as the dumbbells stay close to your body.
    5. Drive through your heels to stand back up and squeeze your glutes at the top.
  • Push-Ups

    Push-Ups

    75s / 15s

    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Jumping Jacks

    Jumping Jacks

    75s / 15s

    How to do it
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Lightly clap or tap your hands together above your head.
    4. Jump your feet back together while lowering your arms to your sides.
    5. Keep a smooth, continuous rhythm for the full interval.
  • Mountain Climbers

    Mountain Climbers

    75s / 15s

    How to do it
    1. Start in a high plank with your hands under your shoulders and your body in one straight line.
    2. Brace your core and keep your hips level with your shoulders.
    3. Drive one knee toward your chest without lifting your hips.
    4. Switch quickly, driving the other knee in as the first foot returns.
    5. Keep alternating in a smooth, running rhythm for the interval.

Circuit 3

  • Standing Forward Fold

    Standing Forward Fold

    60s

    How to do it
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.