We nearly done and it has been great, I have honestly been inconsistent with the number of sets because I wasn’t feeling well the past couple of days and have been having bad sleeping habits. I was getting it done anyway with 3 sets (15 minutes). I’ll keep this intro short so that we can get into it and I am running late on things I want to do.

Muscles Worked

  • Full body

Equipment Required

  • Stopwatch/Phone Timer
  • Towel
  • Water bottle
  • Mat (Optional)

The HIIT Workout

Duration: 20 minutes

Sets: 4

Reps: 30 seconds per exercise

Rest: 30 seconds per exercise

  1. Lunge Jumps
  2. Pike Push Ups
  3. Bridge
  4. V with Rotation
  5. Climber Taps

Health Benefits of Protein

  • Protein builds and repairs muscle tissue which is essential if you’re looking build muscle.
  • Protein reduces your appetite, which can ensure that you eat less calories if you’re looking lose fat or weight.
  • Enough protein can prevent you from losing muscle mass in intense training, which is highly important in High Intensity Interval Training (HIIT) as it can be lost there. I try to maintain 1.8 grams of protein per kilogram of weight, otherwise your intake will be dependent on your body type, calories and macro goals.


I am trying to shorten what I write and keep the focus on the workout and fitness tips, because me babbling really feels like I am taking away a bit from the focus. Otherwise if you’re still enjoying the challenge please let me know in the comments or emails, let’s connect! Check out Day 9-10.


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