Another BOSU workout! If you don’t have one of these at home I highly suggest seeking it out the next time you’re at the gym.

This HIIT workout has a simple format but will definitely keep your heart pumping and muscles burning.

You can easily take it from a 10 to a 20 to a 30 minute workout – just cycle back through the sequence to make it longer.

Set a timer for 30 seconds, followed directly by 20 seconds, followed directly by 10 seconds (1 minute total). Then, for each work set perform the first exercise for 30 seconds followed directly by the second movement for 20. You’ll get 10 seconds to rest before moving to the next set.

Make your way through all 10 sets without any additional rest. Take a quick break and then start back from the beginning if you want a longer workout!

Demo video to help you master each of the movements!