HIIT Ladder Shred

Ladder each move for 4 rounds: 12 → 10 → 8 → 6 reps. Rest ~20–30s between moves, 60s between rounds. Keep landings soft and torso braced.

Jump Squat

4 sets

12 reps

30s rest

Skater Hops

4 sets

12 reps

30s rest

Bodyweight Rear Lunge

4 sets

12 reps

30s rest

High Knee Run

4 sets

40 reps

30s rest

Mountain Climber

4 sets

30 reps

30s rest

Ladder 4 rounds: 15 → 12 → 9 → 6 reps. Push pace without breaking form. Rest ~20–30s between moves, 60–75s between rounds.

Burpee

4 sets

12 reps

30s rest

Jumping Jack

4 sets

40 reps

20s rest

Plank Jack

4 sets

20 reps

20s rest

Jump Rope

4 sets

60 reps

20s rest

High Knee Skips

4 sets

40 reps

20s rest

Ladder 4 rounds: 12 → 10 → 8 → 6 reps. Minimal rest (~20–30s) between moves; 60–75s between rounds. Finish strong on the burpees.

Mountain Climber

4 sets

40 reps

20s rest

Plank Jack

4 sets

20 reps

20s rest

Skater Hops

4 sets

12 reps

20s rest

High Knee Run

4 sets

50 reps

20s rest

Burpee

4 sets

10 reps

45s rest