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.

1. Jump Squat

   4 sets

   12 reps

   30s rest

2. Skater Hops

   4 sets

   12 reps

   30s rest

3. Bodyweight Rear Lunge

   4 sets

   12 reps

   30s rest

4. High Knee Run

   4 sets

   40 reps

   30s rest

5. 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.

1. Burpee

   4 sets

   12 reps

   30s rest

2. Jumping Jack

   4 sets

   40 reps

   20s rest

3. Plank Jack

   4 sets

   20 reps

   20s rest

4. Jump Rope

   4 sets

   60 reps

   20s rest

5. 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.

1. Mountain Climber

   4 sets

   40 reps

   20s rest

2. Plank Jack

   4 sets

   20 reps

   20s rest

3. Skater Hops

   4 sets

   12 reps

   20s rest

4. High Knee Run

   4 sets

   50 reps

   20s rest

5. Burpee

   4 sets

   10 reps

   45s rest