HIIT Flow

The workout, in order

1. 1
   

   Standing Leg Circles Left

   Difficulty 1/530 sec
2. 2
   

   Standing Leg Circles Right

   Difficulty 1/530 sec
3. 3
   

   Half Squat Jump

   Difficulty 2/530 sec
4. 4
   

   Burpee Without Jump

   Difficulty 2/530 sec
5. 5
   

   Plank Jacks

   Difficulty 2/530 sec
6. 6
   

   Mountain Climbers

   Difficulty 2/530 sec
7. 7
   

   Groiners

   Difficulty 2/530 sec
8. 8
   

   Butt Kicks

   Difficulty 2/530 sec
9. 9
   

   Squat with Leg Raise

   Difficulty 2/530 sec
10. 10
    

    Reverse Lunges

    Difficulty 3/530 sec
11. 11
    

    90 Degree Squat

    Difficulty 2/530 sec
12. 12
    

    Left Side Squat to Knee Raise

    Difficulty 2/530 sec
13. 13
    

    Right Side Squat to Knee Raise

    Difficulty 2/530 sec
14. 14
    

    Lunge Pulses Left

    Difficulty 2/530 sec
15. 15
    

    Lunge Pulses Right

    Difficulty 2/530 sec
16. 16
    

    Plank Shoulder Taps

    Difficulty 2/530 sec
17. 17
    

    Plank Leg Raises

    Difficulty 3/530 sec
18. 18
    

    Wide Toe Touches

    Difficulty 2/530 sec
19. 19
    

    Knee Plank Up Downs

    Difficulty 3/530 sec
20. 20
    

    Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec
21. 21
    

    Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.