Morning HIIT
6 exercises · 156 min
Equipment: Yoga mat · Optional: Yoga mat
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About this workout
30-minute full-body HIIT to start the day. Built for trainers showcasing what SyncroFit can do — combines compound movements with short rest windows for a high-intensity session.
Exercises
Rest 15s between exercises.
- 1
Push-ups
25s × 10 reps × 4 sets · 22m 40s
Keep core tight, hands shoulder-width.
- 2
Bodyweight squats
30s × 12 reps × 4 sets · 31m 20s
Drive through the heels.
- 3
Mountain climbers
30s × 20 reps × 4 sets · 59 min
Fast pace, hips low.
- 4
Reverse lunges
30s × 10 reps × 3 sets · 19m 30s
Alternate legs each rep.
- 5
Forearm plank
60s × 1 reps × 3 sets · 3 min
Squeeze glutes; don't drop hips.
- 6
Burpees
35s × 8 reps × 3 sets · 19m 15s
Full extension at top; chest to floor.
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