Toning, high-impact, intermediate level, total body interval training workout by SELF

Length: 35 min 11 sec

***Burpee alert***
***Mountain Climber alert***

A 6-move workout where each move is done for 45 seconds, with a 15 second break in between. There are 3 circuits, with a 1 minute break in between each circuit, and the workout ends with with a 4-minute, 3-move AMRAP (as many rounds as possible) session.

Note that the core workout is 25 minutes, but with warmup and cool down it totals 35 minutes.

Included Features

Warmup checkmark Equipment needed

Yoga mat (optional)



Space needed

Width of a yoga mat

Beginner Modifications


Apartment friendly?


Advanced Modifications


Shoes needed?



Sweat Level sweat dropx5 Fun Level happy facex2
Burn Level flamex5 Soreness Level ouchx4
Torture Level dying facex4 Ease of Following thumbs upx5

Wow-wee…this is a really intense workout!! It has a mixture of cardio and strength moves, and the combination will have you wheezing and your muscles screaming. It’s not easy, and even though there are beginner modifications, this is definitely not, in my opinion, a suitable workout for beginners.

Honestly, I’m not kidding when I say this is hard; I wanted to quit after the second round. Imagine how much I wanted to cry when the AMRAP finisher came around…it’s completely brutal!

But that’s how you know it’s a good workout. As much as I suffered during this video, I have to say that after I pushed through to the end and really gave it my best, I felt totally awesome. So, with this video, the pain is absolutely worth it!

Did you try this workout? Add your comments below!