Need a good High Intensity Interval Training Workout? Follow along with Peter Miljak as he takes us through his HIIT workout.

The most important thing is to WORK AS HARD AS YOU CAN! Perform each exercise separate OR pair (1&2, 3&4, 5&6). 3 or 4 rounds each - 45s ON, 15s OFF (20s ON, 40s OFF for beginners).

1. Band “Kettlebell” Swings

Loop the band around each foot, using a wide stance, grip the top band and perform a “kettle bell swing” motion. Squat down, thrust your hips up/forward squeezing your glutes as you raise your arms up in front of you.

2. Squat Jacks w/ Over Head Press

Loop the band around each foot, grip the top of the band in the working arm. Start with a narrow stance squat, then jump into a half jumping jack while pressing overhead.

3.Overhead Squat w/ Press

Step on the band and grip the band with both hands overhead. Perform a squat while keeping arms overhead, then at the top go into a quick shoulder press. Repeat.

4. Split Jump Squat Strides

Using a chair or bench to rest your back leg on, get into a split squat stance with the band looped underneath your foot and around your shoulders. Perform an explosive split squat, allowing your leg to stride forward through the air.

5. Mountain Climber Push-Ups

Anchor a band to the bottom of a post, loop each end around each foot. Perform 6 mountain climbers and 1 push up - alternating until time is up.

6. Static Wall Sit Calf Raise w/ Alt. Chest Press 

Get into a wall sit, knees/hips at 90° holding a calf raise. With the band looped around the post (or shoulders) perform alternating chest presses for the duration of the time ON.

If you want to see more workouts like this make sure to follow Peter Miljak and Jed North on Instagram!