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Gerren Liles’ HIIT workout with a progressive work-to-rest ratio



While the coronavirus (COVID-19) pandemic has stopped the cadence of almost everyone’s everyday life, the world is now starting to adapt. We all deal differently with the challenges of social distancing and self-isolation – but that doesn’t mean we have to go it alone in every way.

At the Men healthWe use this time as an opportunity to build our community and share as much useful and positive information as possible. For anyone who misses their typical closed gym and fitness center workout routines, we’ve done our best to offer as many workout options as possible at home. But this is just the beginning. We also host live workouts on Instagram with some of our favorite trainers to fill the void in your everyday life in the form of a fitness class.

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Gerren Liles, founding Mirror trainer and inventor of All Out Studio̵

7;s High Power HIIT program, hosted the last session. His HIIT workouts are designed to get as much safe and effective work done as possible in as little time as possible.

No gear is required for today’s session, and Liles immediately jumps into the warm-up. Once you’ve started the video, you’re good to go.

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Gerren Liles work: Rest Challenge HIIT workout

Warm up

  • Jumping Jacks
  • Butt kick
  • High knee jumps
  • Squats
  • Reverse lunges
  • Ankle mobility
  • Inchworm to Shoulder Tap
  • Low lunge
  • pushups
  • climber

    Work out

    Do each exercise three times. Work for 20 seconds first, then let rest for 20 seconds. For the second round, do the exercise for 40 seconds, then rest for 20 seconds. Finally, do the exercise for a full minute. Rest and move on to the next movement.

    • Split jump to squat jump
    • Hip raise to crab touches
    • Hollow body skirt
    • pushups
    • 8 tapovers on a 180 ° jump
    • Lateral burpees

      Stay up to date with our workouts every weekday at 12 p.m. ET. Do you want to keep up with the sessions you missed? Check out the entire collection here.

      everything from Studio App

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      Get the workouts here

      Want more workouts from Liles? Check out his high power HIIT program on All Out Studio.

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