Holy HIIT alright, this workout is a goodie! Like all of our workouts, it's designed to be quick at 30 minutes and super simple. Better yet, it'll help you get the results you're after. Go for it!

Workout duration: 24 minutes

What equipment do I need?

None! Just a mat if you need one, and a can-do attitude!

What is the workout?

Warm up 

  • Full body stretch of all joints
  • Jog on spot
  • Squats
  • Lunges
  • Push ups


This workout is interval training. You'll work for 30 seconds then rest for 30 seconds. 

  • Body-weight squats (jumping or static)
  • Push ups
  • Mountain climbers skaters
  • Marching or high knees
  • Plank get ups (commando crawls)
  • Lunges (jumping or static)
  • Leg sit ups


Full body stretch


Terms of use: Yarra City Council acknowledges the right of all individuals to choose to participate in a physical activity. However, we strongly recommend that if you are pregnant, post-natal or living with a serious or chronic medical condition, you consult an appropriate medical practitioner and follow their advice when undertaking exercise or physical activity. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself or property.