Join Josh for a quick, high-intensity 11-minute HIIT session that moves through a structured ladder format: longer warm-up intervals followed by 40-on, 20-off work sets, then a condensed 20-on, 10-off finishing round. You'll flow from mobility-focused moves like rotational walks and T-squats into a lateral walking plank with knee tucks, duck squats, and prone swimmers before hitting the main circuit of plyo lunges with rotation, burpees, and squat jumps. The session keeps rest short and intensity high, cycling through each exercise twice before reversing the sequence for a fast burn finish.
Equipment needed:
No equipment needed