Join Josh for a 30-minute, 30/20 HIIT session built around 6 circuits of 30 seconds max effort followed by 20 seconds of rest. Every exercise is performed just once — no repeats — so you'll move through a wide variety of lower-body, upper-body, and full-body movements including jump squats, frog bursts, icky shuffles, cross jacks, burpees, crab kicks, plyo push-ups, and a final burpee-to-tuck-jump. Two one-minute passive recovery breaks are built into the workout to help you reset before the next circuit. Intensity is scalable throughout: Josh cues lower-impact modifications for first-timers and encourages the addition of light dumbbells on repeat run-throughs.
Equipment needed:
Light dumbbells (optional, 2–3 lbs recommended)