Join Josh for a 30-minute 30/20 HIIT session built across 6 blocks of work, where each exercise appears only once so you're always pushing into new territory. The format pairs 30-second intervals with 20-second recoveries and two longer 1-minute passive rest breaks, keeping intensity high while giving you just enough time to reset. Lower-body-focused circuits open the session with moves like squat jumps, frog bursts, icky shuffles, and plyo lunges, before shifting to upper-body and full-body work including cross jacks, ski-erg pulls, burpees, crab kicks, heel clicks with punch flurries, moguls, and a closing burpee-to-tuck-jump. Optional light dumbbells (twos or threes) can be layered in for added challenge if this is your third or fourth run-through. This is workout 1 of 2 today — pair it with Hustle and HIIT with Diane.
Equipment needed:
Light dumbbells (optional, 2–3 lbs)