Band HIIT
Forty seconds on, twenty off, five rounds of six moves.
Coach's note
Work through the six in order, then start the next round. A lighter band than you lift with: the clock is the load here.
The session
- 1
Band Squat
5 sets · 40s · rest 20s
Stand on the band, handles at the shoulders, squat.
- 2
Band Row
5 sets · 40s · rest 20s
Seated with the band round your feet, or anchored at chest height. Elbows back.
- 3
Mountain Climber
5 sets · 40s · rest 20s
Plank position, drive the knees in turn. Hips stay low.
- 4
Band Overhead Press
5 sets · 40s · rest 20s
Stand on the band, press to lockout without leaning back.
- 5
Jump Squat
5 sets · 40s · rest 20s
Squat, then jump. Land soft and go straight into the next one.
- 6
Pallof Press
5 sets · 40s · rest 20s
Band anchored to the side. Press it straight out and do not let it turn you.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Band HIIT as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore Conditioning workouts
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- Upper CircuitRopes, skipping and ski — nothing for the legs.
- The 7-Minute WorkoutThirty seconds on, ten off, round a room with a chair in it.
- 5 k with StopsA 5 k run, stopping every five minutes for push-ups and squats.