30 Minute Intermediate Pyramid HIIT

Ready to ramp it up? This 30 minute HIIT Workout for seniors and beginners will burn calories in a fun new pyramid format. The workout is at the Intermediate level and is at a fast pace. Of course, you are welcome to do the workout at your pace and level! You’ll blast about 3600 steps, more or less depending on your pace.

It features 3 sets of 3 exercises -- each set is a pyramid with the following format:

• 20 secs - Exercise 1

• 30 secs - Exercise 2

• 40 secs - Exercise 3

• 50 secs - Exercises 1,2,3

• 40 secs - Exercise 1

• 30 secs - Exercise 2

• 20 secs - Exercise 3

Here are the three sets of exercises:

Set 1

✳️ Side Shuffle/Single Arm Lift

✳️ Step Backs/Alternating Arms

✳️ Steps Forward Back/Pullback

Set 2

✳️ Side Steps/Arms Up and Down

✳️ Step and Squat/Center Jump

✳️ Hamstring Kick Backs/Arm Scoops

Set 3

✳️ Step Forward/Hook

✳️ Step Out/Press Down

Want more Intermediate level workouts? Check them out here! Intermediate Workouts

Stay up-to-date on our latest workouts and news! Sign up for our email list in the footer below.