Welcome to #17MinutesStronger—a growing archive of short, sweaty HIIT workouts. Test-drive six sample workouts below, or sign up for my newsletter and receive FREE access to the full archive of demo videos.
How It Works
It’s easy to give up on exercise when you’re pressed for time and don’t have a plan. Now you do! Pick any workout, set a timer, and get moving!
Each #17MinutesStronger workout features a circuit of 4 exercises, which you’ll repeat 4 times in 16 minutes. Then finish up with a 1-minute plank, any variation you like. (See examples below.)
I recommend downloading a HIIT timer app (like Seconds Pro from the App Store). Set the number of sets to 16; then choose your high/low intervals based on your experience or conditioning level:
BEGINNER: 30 seconds work/30 seconds rest
INTERMEDIATE: 40 seconds work/20 seconds rest
ADVANCED: 45 seconds work/15 seconds rest, or repeat circuit 5 times (increasing duration to 20 minutes)
What Is HIIT?
HIIT is an acronym for “high-intensity interval training.” It means you alternate between a short burst of high-intensity work (usually 20 seconds to 1 minute) followed by a short rest or period of low-intensity work (for example, a slower exercise). HIIT gets the heart rate up, then brings it down. You move with maximum effort for a short period; then you get a moderate recovery so your body can restock ATP energy stores. The resting interval is just as important as the working interval.
HIIT has been shown to increase EPOC (post-exercise oxygen uptake), which increases post-workout metabolism better than traditional steady-state cardio. So you get an intense workout in a shorter period of time.
The best thing about HIIT is that you control the intensity by increasing your speed or load (weights). To get the most out of your workout, I suggest that you:
- Challenge yourself! Pick exercises you hate (you’ll get better and hate them less, I promise).
- Move as quickly as possible with good form. If your form starts to suffer, back off a little.
- Pick up a weight you can lift for 12–18 reps during the working interval. If you consistently do more reps or it feels easy, pick up a heavier weight.
- Push hard and really test your limits. If you need to pause before your high-intensity interval is up, give yourself 2–3 seconds to rest, say “go,” and jump back in.
- Just get moving, even if it’s slow. If you have an off day, no biggie.
Workout 1: Legs & Arms
FEATURED EXERCISES: Squat + Internally Rotated Overhead Press | Alternating Lunge + Hammer Curl | Sumo Squat + Overhead Tricep Extension | Wall Sit + Front Raise | EQUIPMENT: Dumbbells
WORKOUT 2: Cardio & Core
FEATURED EXERCISES: Burpees | High-Low Plank Walk | In-Out Squats | V-ups
WORKOUT 3: Total Body
FEATURED EXERCISES: Switch Kicks | Crossover Push-ups | Right Wood Chopper Reverse Lunges | Left Wood Chopper Reverse Lunges | EQUIPMENT: One Dumbbell
WORKOUT 4: Cardio & Legs
FEATURED EXERCISES: Ice Skaters | Right Pendulum Lunges | Left Pendulum Lunges | Mountain Climbers
WORKOUT 5: Total Body
FEATURED EXERCISES: Romanian Deadlift + Upright Row | Jumping Jacks | High Plank with Knee Drive + Internal Twist | Pike Push-ups | EQUIPMENT: Dumbbells
WORKOUT 6: Legs & Core
FEATURED EXERCISES: Stability Ball Forearm Plank | Stability Ball Right Single-Leg Hamstring Curls | Stability Ball Left Single-Leg Hamstring Curls | Stability Ball Pike to Plank | EQUIPMENT: Stability Ball