How fast can you master our new extreme HIIT workout?

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Junge Frau trainiert konzentriert © istock/ jacoblund

You already know what HIIT is from many of our workouts, whether it’s the Tabata method, circuit training, or the 3-day split. Our new extreme HIIT workout is going to push you to your limits. Find out what you’re capable of, then work from there! Time yourself and put it in the comments – we’d love to see it.

How the HIIT workout is structured

Our new HIIT workout has everything. There are only 4 moves, but they’ll torch your full body. This workout has no less than 150 reps for you to power through. And that’s all with the clock ticking. We wanna know how much you’ve got in you.

Don’t forget to have fun with it, of course! So when it gets tough, grit your teeth into a smile. We know this one burns more than usual. But we want to see if you can do it in 45 minutes or less. If you do, leave us a comment below!


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Just like in a 3-day split workout, our extreme HIIT workout tells you how many reps to do in each set. This time, you’ll be banging out 50 reps in the first circuit and doing 10 reps less with each time around. That adds up to 5 sets and a total of 150 reps for each exercise.

The best part: The order we’ve set for these exercises gives each set of muscles a breather right after they’ve been worked the hardest – while still keeping your whole system just at the edge of its performance limits.

The Exercises

Jumping Jacks

Jumping Jacks
Muscles worked:Endurance, knee stability
Watch out for:Make sure your knees are always pointing forwards when you jump outwards.
Variation:Do jumping jacks faster or slower!

Mountain Climbers

Muscles worked:Shoulders, core, hip flexors
Watch out for:Keep your core engaged the entire time to prevent your back from arching.
Variation:To increase the challenge, speed up your tempo. If it’s too much, slow down.


Walking Lunges
Muscles worked:Balance, all glute and leg muscles
Watch out for:Keep your upper body upright. Your front knee should never go farther forward than directly above your toes. Make sure your front and back leg are each forming a right angle at the bottom of each lunge. When you first start out, lunges can be especially wobbly. Do them with a wall at your side so you can lean against it if you’re about to fall.
Variation:To make lunges easier, try not going all the way down towards the floor. If you want them harder, do an extra lunge each time or add some weight (e.g. with hand weights, a kettlebell, a barbell, etc.)


Push Up
Muscles worked:Chest, shoulders, triceps
Watch out for:Engage your core to make sure you aren’t arching your back.
Variation:Put your hands next to each other on the floor – or extra wide apart – to challenge different muscles and make them harder. For a lower level, use your knees on the floor for knee push-ups rather than your toes.

Our Extreme HIIT Workout


Get your muscles ready for the challenge with a stretching warm-up, and/or jog in place for 5-10 minutes.

The Workout:

Every set has the same 4 exercises.

Jumping Jacks

Mountain Climbers



Round 1: Do 50 reps of each exercise.

Round 2: Do 40 reps of each exercise.

Round 3: Do 30 reps of each exercise.

Round 4: Do 20 reps of each exercise.

Round 5: Do 10 reps of each exercise.

Cool Down:

Roll out your muscles with a fascia roll. Do some stretching or mobility exercises.

So, how did you do? Let us know in the comments!

More Extreme HIIT Workouts

Are you up for some more free workouts? Have a look at our entire workout section, or check out any of our articles, like the one on bodyweight workouts. Maybe jogging or swimming are more of your thing. No problem, we’ve got you covered. Don’t forget to sign up for our newsletter, where we spoil you weekly with workouts, news, and recipes from the finest fitness source out there – us!

Sources for this article

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