This Home HIIT Workout Forces You to Touch the Line

Brett Williams
Photo credit: svetikd - Getty Images
Photo credit: svetikd - Getty Images

From Men's Health

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We're all handling the challenges of social distancing and self-isolation differently—but that doesn't mean that we have to go it completely alone in every sense.

At Men's Health, we're using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we've done our best to provide as many at-home workout options as possible. But that's just the start. We're also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Gerren Liles, founding Mirror trainer and creator of All Out Studio's High Power HIIT program, hosted the latest session. His HIIT workouts are designed to cram as much safe, effective work into as little time as possible.

Today's workout requires some space to move around and four small objects to use as a prop—dumbbells if you have them, water bottles, or even sneakers will do. Otherwise, as is usual for one of Liles' routines, you'll use only your bodyweight. You'll be tasked with reacting quickly to respond to Liles' commands for this non-stop session, so make sure you're ready to get ready to work.

Gerren Liles' Line and Back HIIT Workout


  • Jumping Jacks

  • Butt Kicks

  • High Knee Skips

  • Alternating Lateral Squats

  • Reverse Lunge

  • Inchworm to Shoulder Tap

  • Low Lunge to Twist

  • Pushups

  • Mountain Climbers

The Workout

Place the four objects out in front of you in a row, spaced about a foot apart from each other and six feet from your own starting position. Assign each object a number, 1 through 4. You'll begin at the starting position performing an exercise, until Liles calls out a number (or a series of numbers) associated with the objects in front of you. Run up to the row of props, touch the object that he called out, then return to the starting point to begin performing the exercise. If he calls out multiple numbers, return to the starting line after each touch. Each round last for 3 minutes.

The Exercises

  • Squat Jumps

  • Pushups with Shoulder Taps

  • Lunge to Split Jumps

  • Plank to Hip Dips

  • Burpee 180° Turn

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you've missed? Check out the whole collection here.

Photo credit: Men's Health
Photo credit: Men's Health


Want some more workouts from Liles? Check out his High Power HIIT program on All Out Studio.

You Might Also Like

More From