It can be easy to get stuck in a rut when it comes to HIIT, churning through the same set of sprints every session until you dread it more than a foam rolling session after leg day.

High Intensity Interval Training (HIIT) doesn’t have to be limited to the treadmill or even to running. It can be anything from swimming to cycling to circuits, as long as you are able to stick to the basic principles of HIIT — short bursts of all-out exercise followed by short, sometimes active, rest periods.

Ben devised this brutal HIIT circuit so that it’s totally flexible — you can complete it anywhere, in the gym or outside in a park or field. Don’t be fooled by the fact it requires no fancy equipment — your bodyweight provides all the resistance necessary to challenge you mentally and physically. Give it a go and let us know how you got on via Twitter (@TrainEatGain).

Workout Breakdown

Here is a breakdown of the full workout shown in the video — useful if you’re finding it hard to keep up with the video or if you’re not able to watch it whilst working out. The workout should take no longer than 10 minutes but is guaranteed to get your heart racing.

Repeat 2 times:

  • 10 burpees
  • 10 star jumps
  • 10 mountain climbers
  • 10 tuck jumps
  • 10 burpees
  • 10 star jumps
  • 10 mountain climbers
  • 10 tuck jumps
  • 10 burpees
  • 10 mountain climbers

2-4 minute rest

Repeat 3 times:

  • 5 tuck jumps
  • 40 yard sprint
  • Walk back

2-4 minute rest

Final round:

  • 10 burpees
  • 40 yard jog
  • 10 burpees
  • 40 yard jog
  • 10 tuck jumps
  • 40 yard jog
  • 10 tuck jumps
  • 40 yard jog
  • 10 push ups
  • 40 yard jog
  • 10 push ups
  • 40 yard jog