This 30-Minute HIIT Workout Challenges You By Interrupting

·2-min read
Photo credit: svetikd - Getty Images
Photo credit: svetikd - Getty Images

From Men's Health

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We're all handling the challenges of social distancing and self-isolation differently – but that doesn't mean that we have to go it completely alone in every sense.

To view this content, you'll need to update your privacy settings.
Please click here to do so.

Today's session takes one of Gerren Liles', founding Mirror trainer and creator All Out Studio's High Power HIIT program, favourite formats, which he calls PTI (Pardon the Interruption), and fits it into a compact 30 minute workout. You'll perform a sequence of moves, performing as many rounds as possible in 3 minute blocks. But pay attention: Liles will call out random numbers, which represent the amount of reps you'll need to do for a separate cardio movement before returning to the structured sequence.

Gerren Liles' PTI HIIT Workout


  • Jumping Jacks

  • Butt Kicks

  • Knee-Raise Hops

  • Squats

  • Reverse Lunges

  • Inchworm to Shoulder Taps

  • Low Lunge with Twist

  • Pushups

  • Mountain Climbers


Perform the structured sequence for as many rounds as possible (AMRAP) in 3 minutes. During those periods, listen for Liles to call out random numbers for the Interruptor exercises—stop what you're doing and perform those reps before returning to the main sequence.

  • Circuit 1

Around the World Lunges - Full sequence left and right

Good Mornings - 6 reps

Interrupter: Squat Jumps

  • Circuit 2

Pushups - 10 reps

Supermans - 10 reps

Interruptor: Single-Arm Mountain Climbers

  • Circuit 3

Plank Hip Dips - 20 reps

Jackknifes - 10 reps

Interruptor: Straight-Leg Bicycles

  • Circuit 4

Climbing Planks - 10 reps per side

Reverse Crunches - 10 reps

Interruptor: Plank Jacks

  • Circuit 5

Squats - 10 reps

Turn and Reach - 10 reps

Interruptor - Single-Arm Burpees

Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.


For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK today


You Might Also Like

Our goal is to create a safe and engaging place for users to connect over interests and passions. In order to improve our community experience, we are temporarily suspending article commenting