3 Minute High Intensity Interval Workout

3 Minute High Intensity Interval Workout

Let’s do some High Intensity Interval Training! I have 3 minutes of exercises for you—40 seconds of one exercise alternating with 20 seconds of another exercise. There’s basically three little mini circuits total. Doing an interval workout is a great way to get in a variety of quick and intense exercises in a short amount of time. So, if you’re ready to get started with me, check out the video below and follow along!

3 Minute High Intensity Interval Workout

  • 40 seconds: Burpee with tricep pushup (option, jumping jack at the top)
  • 20 seconds: Plie pulse
  • 40 seconds: Jumping jacks
  • 20 seconds: High knees
  • 40 seconds: Sit ups with reach to opposite foot
  • 20 seconds: Plank jacks (option, side tap instead of jump)

Do as many reps as you can in the time allotted. You can repeat the workout 1-3 more times (2 or 3 full times through the circuit total).

This is great workout to give you a mix of strength work, as well as getting your heart rate up for a bit of cardio work too. Major fat burning! Enjoy!

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Amy Hall Personal Trainer and Group Exercise Director at Elite Sports Club - North Shore

Written by Amy Hall, CPT; Elite Sports Clubs – North Shore Group Exercise Director, Racquetball Director, and Personal Trainer

Amy is a AAFA Certified Personal Trainer, and is also an American Red Cross Certified CPR and First Aid Instructor, and Les Mills Certified Instructor. She specializes in sculpting, core strengthening, weight loss and diet coaching. Amy enjoys exercising, reading, and spending time with her children. She believes that being healthy and fit is a lifestyle, a conscientious decision to take care of yourself and be the best you can be everyday.

Amy began teaching group fitness in 1991, and has been part of the Elite team since 2005. She understands that every individual has unique fitness goals and believes that every day holds a new opportunity to become stronger inside and out. Amy applies a constant variety of training techniques to create both muscular and mental challenge to give you continuous results and improvement. She has demonstrated tremendous energy, motivation and perseverance while obtaining her professional training, which has improved the overall health of her clients and Elite’s members.



This information is not intended to treat, diagnose, cure, or prevent any disease. All material in this article is provided for educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, exercise, or other health program.

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