This 30-Minute HIIT Workout Challenges You By Interrupting

Brett Williams

July 14, 2020 9:06 PM

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We're all handling the challenges of social distancing and self-isolation differentlybut that doesn't mean that we have to go it completely alone in every sense.

This HIIT Workout Challenges You By Interrupting

At Men's Health, we're using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we've done our best to provide as many at-home workout options as possible . But that's just the start. We're also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Gerren Liles , founding Mirror trainer and creator of All Out Studio 's High Power HIIT program , hosted the latest session. His HIIT workouts are designed to cram as much safe, effective work into as little time as possible.

Today's session takes one of Liles' favorite formats, which he calls PTI (Pardon the Interruption), and fits it into a compact 30 minute workout. You'll perform a sequence of moves, performing as many rounds as possible in 3 minute blocks. But pay attention: Liles will call out random numbers, which represent the amount of reps you'll need to do for a separate cardio movement before returning to the structured sequence.

Gerren Liles' PTI HIIT Workout

Warmup

Jumping Jacks
Butt Kicks
Knee-Raise Hops
Squats
Reverse Lunges
Inchworm to Shoulder Taps
Low Lunge with Twist
Pushups
Mountain Climbers

Workout

Perform the structured sequence for as many rounds as possible (AMRAP) in 3 minutes. During those periods, listen for Liles to call out random numbers for the Interruptor exercisesstop what you're doing and perform those reps before returning to the main sequence.

Circuit 1

Around the World Lunges - Full sequence left and right

Good Mornings - 6 reps

Interrupter: Squat Jumps

Circuit 2

Pushups - 10 reps

Supermans - 10 reps

Interruptor: Single-Arm Mountain Climbers

Circuit 3

Plank Hip Dips - 20 reps

Jackknifes - 10 reps

Interruptor: Straight-Leg Bicycles

Circuit 4

Climbing Planks - 10 reps per side

Reverse Crunches - 10 reps

Interruptor: Plank Jacks

Circuit 5

Squats - 10 reps

Turn and Reach - 10 reps

Interruptor - Single-Arm Burpees

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you've missed? Check out the whole collection here .

gerren liles all out BusinessInsider USA Images

GET THE WORKOUTS HERE

Want some more workouts from Liles? Check out his High Power HIIT program on All Out Studio .

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Brett Williams