Join Josh for this quick 11-minute HIIT session from Cardio Lab Week 5, structured in a 40-on/20-off format that transitions into a 20-on/10-off finish, cycling through each move twice before reversing the order. You'll move through a mobility-focused warm-up of rotational steps and T-squats, then hit a lateral walking plank with knee drives, duck squats, and prone swimmers before ramping into the high-intensity block featuring plyo lunges with rotation, burpees, and squat jumps. Intensity is genuinely challenging but every move comes with a lower-impact modification so you can pace yourself strategically. This is workout 1 of 2 today — pair it with Ladder Love with Andrea to complete your double day.
Equipment needed:
No equipment needed