This 30-minute HIIT will get your heart rate up and leave you feeling pumped. Tan’s included a variety of different training styles to keep your body as well as your mind working at full capacity. Start with 3 rounds of 3 supersets, then see how high you can climb the AMRAP ladder, move on to a Tabata-style workout, and finish with some plank variations:

Block 1 – Supersets: 3:1 squat jumps and power burpees; 3:1 press-ups and mountain climbers; jumping lunges and twists and tucks. Round 1 is 30 seconds for the 1st exercise and 10 seconds for the 2nd, round 2 is 20 seconds per exercise, and round 3 is 10 seconds for the 1st exercise and 30 seconds for the 2nd.
Block 2 – AMRAP in 2 minutes: Lateral shuffle taps, high knees on the spot, tuck jump and butt kick. Start with 5 reps of each, then 5-5-10, then 5-5-15, then 5-5-20 and so on up the ladder for the 3rd exercise.
Block 3 – Tabata (20 seconds on, 10 seconds off): Round 1 is 4 speed ladders and 1 tuck jump, then 3 ladders and 2 tucks, then 2 ladders and 3 tucks, and 1 ladder and 4 tucks. Round 2 is the same again with mountain climbers and press ups.
Block 4 – 20 seconds per variation: Plank hold, plank jacks, plank knee drives, plank toe taps and plank hold.