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This Home HIIT Workout Gets Tougher as You Go

Men's Health logo Men's Health 6/30/2020 Brett Williams
a man in a blue shirt: Trainer Gerren Liles shares a difficult home HIIT workout session that gets progressively harder as you proceed through the rounds. © DaniloAndjus - Getty Images Trainer Gerren Liles shares a difficult home HIIT workout session that gets progressively harder as you proceed through the rounds.

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 differently—but that doesn't mean that we have to go it completely alone in every sense.

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.

But instead of strictly regimented work and active rest periods, Liles is pushing the effort for most of the period in progressively longer rounds. You'll start with short 30 second work periods, then extend to 45 seconds, and finish with all out effort for a full minute.

Gerren Liles Progressive HIIT Home Workout

Warmup

  • Jumping Jacks
  • Butt Kicks
  • High Knees
  • Lunges
  • Squats
  • Reverse Lunges
  • Inchworms
  • Step to Reach
  • Mountain Climbers

Workout

Perform each move for 30 seconds. Run through each exercise on the list with minimal rest. For round two, repeat down the list for 45 seconds. Perform each movement for 1 minute for the final round.

  • Good Morning to Squat Jump
  • Oblique Pushup
  • Split Squat to Split Jumps
  • Windshield Wipers
  • Dive Bombers
  • Hand to Foot, Knee to Elbow (Right and Left)
  • Body Saw
  • 3 Skaters to Single-Leg Burpee

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.

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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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