Join Josh for a 30-minute HIIT session built entirely on 30-second work intervals followed by 20-second rest periods across 6 circuit blocks. The workout moves through lower-body-focused intervals first — including squat jumps, frog bursts, icky shuffles, and plyo lunges — then shifts to upper-body and full-body circuits featuring cross jacks, ski erg pulls, cherry pickers, burpees, crab kicks, heel clicks with punch flurries, lunge runners, moguls, and a final block capped with kneeling plyo push-ups, jump shots, and a burpee-to-tuck-jump. Because this is the second time through the workout in the program, Josh cues you to use speed as your progress variable, with optional light dumbbells (2s or 3s) introduced in later weeks to add challenge. A one-minute passive recovery follows each circuit, and the session closes with a floor-based cooldown including a supine hamstring stretch and kneeling hip flexor stretches with a side bend.
Equipment needed:
Optional light dumbbells (2–3 lbs)