Your 20 minute-a-day do anywhere workout with The HIIT Mum

There’s no reason not to exercise with this high intensity workout from The HIIT Mum, Colette McShane – it’s designed to be finished in just 20 minutes.

The workout plan is based on 6 x 20-minute training sessions per week, alternating between cardio, legs and upper body and core – that’s only two hours a week in total.

Cardio Days

No equipment is needed. Build up the pace as you do this workout so by the time you reach the flat out sprint, you are maxing out.

  • High knees
  • No rope side to side skipping
  • Fast jumping jacks
  • Butt kicks
  • Wide leg sprints
  • Arm punch jacks
  • Side to side run
  • Forward and back run
  • High Knees with upward punches
  • Flat out sprint

*Rest for 30 seconds between sets
*Repeat three times

Upper Body and Core Days

You will need a bench or a chair

Round 1

  • Push-ups on knees or toes
  • Mountain climbers
  • Tricep dips on a chair or bench
  • Elbow plank, one foot raised

Round 2

  • Moving push-up
  • Squat thrusts
  • Tricep dips on chair or bench
  • Walking plank (arms extended)
  • 90-second plank hold (work up to this)

*Rest for 30 seconds between sets
*Repeat three times

Leg Days

No equipment needed

  • Air squats
  • Dynamic side lunges
  • Back lunges on the spot
  • Hurdle jumps
  • Squat jumps
  • Squat jumps adding a heel click with arms out wide
  • Sprint flat out on the spot
  • Wall sit (progress to a sprint while in this position/sprint in the squat)

*Rest for 60 secs between sets
*Repeat three times

Find all these exercises plus important warm up and cool down routines at