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Keep the pace hard but sustainable across all 5 stations—choose loads and versions that let you move quickly with good form for all 4 rounds. Scale by reducing impact on the jumps, lightening the dumbbells, or swapping to bodyweight only if you’re newer to HIIT. Inspired by today's trends — 30 Minute HIIT Workout – Tonal.
Five-Station Burn
- Double-Unders 40s
- Dumbbell Thruster @ 17.5kg pair 40s
- Kettlebell Swing @ 24kg 40s
- Box Jump Over 40s
- Row 40s
EQUIPMENT
dumbbellsrowerboxkettlebelljump rope
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