Four-Move HIIT Circuit
16 min, 12 exercises
Four moves, three rounds, sixteen minutes
A Premium session: it runs in the Timer AI app for iPhone.
Or try Classic Tabata, free in your browserHow this timer works
A clear voice reads each step's cue as it begins; every cue is written out below. A soft tick marks every second. The last five seconds of every step are counted out loud. It calls out the time left as each exercise runs. A chime marks each change of step. It closes with “Great work! Workout complete!”
Read the guide: Tabata: 20 seconds on, 10 seconds off, eight timesStructure
25 steps, 16 min
Warm up
Let's get warm. Loose jog on the spot, roll your shoulders out. Squats come first.
GET READYAir squats
Sit back into your heels. Chest tall, full depth.
EXERCISERest
Nice. Push-ups next. Hands under your shoulders.
RESTPush-ups
Body in one line. Drop to your knees if you need to.
EXERCISERest
Breathe. Mountain climbers coming up.
RESTMountain climbers
Hips low, knees driving. Quick feet.
EXERCISERest
Shake it out. Burpees to finish the round.
RESTBurpees
Chest to the floor, then jump. Find your rhythm.
EXERCISERound break
Round one done. Walk it off, drink something. Squats again in a minute.
RESTAir squats
Squats again. Slow down, control the way back up.
EXERCISERest
Good. Push-ups next. Squeeze your glutes and hold the line.
RESTPush-ups
Elbows close to your ribs. Steady tempo.
EXERCISERest
Breathe deep. Mountain climbers again.
RESTMountain climbers
Shoulders over your wrists. Keep the hips quiet.
EXERCISERest
Nearly through round two. Burpees next.
RESTBurpees
Find a pace you can hold for forty seconds.
EXERCISERound break
Two down, one to go. Keep moving, keep breathing.
RESTAir squats
Last round. Make every rep count.
EXERCISERest
Good work. Push-ups, final set.
RESTPush-ups
Final set. Go until the form breaks, not after.
EXERCISERest
Two moves left. Mountain climbers, then burpees.
RESTMountain climbers
Fast feet. Forty seconds and you are nearly done.
EXERCISERest
Last one. Burpees, then you're finished.
RESTBurpees
Final set. Forty seconds, all the way to the end.
EXERCISECool down
That's the circuit. Walk until your breathing settles, then stretch your legs out.
REST
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