Double up the fun with this high-intensity interval training (HIIT) partner workout to improve cardiorespiratory fitness and muscular strength while encouraging each other along the way. This quick 40-minute workout can be done at home or in the gym.

Workout Design

• This workout consists of eight pairs of exercises (one high-intensity and one recovery strength exercise per pair) that are separated into two rounds of work.
• Partners complete each high-intensity and recovery exercise at the same time. Perform the exercises for 45 seconds each.
• Note: This workout is an advanced routine suitable for exercisers who are experienced with HIIT.

Equipment

• A medicine ball and light-to-moderate-weight dumbbells

Workout Routine

All Round 1 and Round 2 exercises are described in detail below. Below the descriptions, there is also a handy printable workout routine for your easy reference. Have fun! 

Warm-up (5–10 minutes) – Complete each warm-up exercise for 30-60 seconds

• Light jog
• Alternating high knees
• Hamstring curls
• Light jumping jacks
• Walking lunges
• Side shuffles (right and left)
• Carioca
• Side lunges
• Inchworms
• Inchworms with an added push-up

Round 1 (2x through, 45 seconds per exercise)

Equipment needed: Medicine ball

Pair #1

• High Intensity: High knees

Start facing your partner. Jog in place while quickly lifting knees to hip level as fast as possible. Keep pace with your partner.

• Recovery: Squats with a medicine ball press

Start facing each other with partner #1 holding the medicine ball at chest level. Position the feet hips-distance apart with the toes pointing forward or slightly outward. Partner #1 squats by lowering the hips down and back, as if sitting in a chair, keeping the knees behind the toes. Partner #1 rises up and tosses the ball to partner #2, who then performs the squat and passes the ball back.

Pair #2

• High Intensity: Side shuffles

Set up cones that are approximately 15-20 feet apart. Start facing each other in a squat position at the first cone. Do a side shuffle with your partner to reach the second cone and then shuffle back to the first cone. 

• Recovery: Woodchop with medicine ball

Start standing side by side, facing the same direction, with feet hips-distance apart and a small amount of space between you and your partner. The partner on the right (partner #1) holds the medicine ball first. Partner #1 squats while lowering the ball toward the outside of the right knee. Partner #2 performs the same movement without the ball, lowering the hands toward the outside of the left knee. Both partners simultaneously rise out of the squat and reach the arms toward each other to a 45-degree angle above the head. The ball is handed off to partner #2, and both partners repeat the same movement. Each time the partners reach up, the ball is passed between them. (Start on the opposite side when the round is repeated)

Pair #3

• High Intensity: Hops & Jump

Start facing each other with approximately 2 feet between you and your partner. Simultaneously hop to one side in the same direction and then jump straight up, while reaching the hands toward the ceiling, trying to outreach your partner. Land softly with the knees slightly bent. Repeat while moving the other direction.

• Recovery: Side lunges

Start facing each other with feet hips-distance apart; partner #1 holds the medicine ball at the chest. Both partners take a big step to the side, moving in the same direction, to do a side lunge. For the lunge, sink the hips back and bend the knee of the leg on which you stepped. Push off the floor to move back to the starting position. Once the starting position is reached, partner #1 tosses the ball to partner #2 and the side lunge is repeated on the opposite side. (Start on the opposite side when the round is repeated.)

Pair #4

• High Intensity: Burpees with medicine ball toss

Start facing each other with several feet between you and your partner. Feet are hips-distance apart and partner #1 holds the medicine ball. Both partners simultaneously perform one burpee (partner #1 balances hands on the ball during the burpee and partner #2 places hands on the floor). Once the first burpee is complete and both have reached standing position, the ball is tossed to partner #2 and the burpee is repeated.

• Recovery: Ball pass

Stand back-to-back with your partner, with the knees slightly bent. Partner #1 holds the medicine ball with the elbows bent. Both partners rotate to the same side and partner #1 hands the ball off to partner #2. Next, rotate to the opposite direction for partner #2 to pass the ball to partner #1.

Repeat Round 1 twice through before moving onto Round 2 

Round 2 (2x through, 45 seconds per exercise)

Equipment needed: Dumbbells

Pair #1

• High Intensity: Jump lunges

Start facing each other with several feet between you and your partner. Step one leg back and lower into a lunge with the knees moving toward 90-degrees. Jump and switch to do the lunge on the other side. Continue alternating while trying to keep pace with your partner.

• Recovery: Renegade rows

Both partners start in a high-plank position with feet wide, the shoulders directly over the wrists and a dumbbell in each hand. Hold the plank position as one arm performs a row by drawing the elbow toward the ribs and pulling the dumbbell to the side of the body. Return to the starting position and repeat on other side.

Pair #2

• High Intensity: Sprints + jumping jacks

Set up cones that are approximately 30-40 feet apart. Partner #1 sprints from the first cone to the second cone and back. Partner #2 stands behind the first cone and performs jumping jacks while partner #1 is sprinting. Once partner #1 returns to the first cone, he or she begins the jumping jacks while partner #2 sprints.

• Recovery: Patty cake push-ups

Start facing your partner in a push-up position on the floor, with hands slightly wider than the shoulders. Both partners do one push-up and give each other a high five as they come out of the push-up, alternating hands with each high five.

Pair #3

• High Intensity: Mountain climbers

Start facing each other in a high-plank position. Pull one knee toward the chest and quickly switch, alternating between knees as fast as possible. Try to keep pace with your partner.

• Recovery: Side plank balance challenge

Start lying on your side, facing your partner, with the forearm on the floor and the shoulder directly over the elbow. Extend the legs with the feet stacked or top foot crossed in front of the bottom foot. Come into a side plank by slowly lifting the hips off the floor. Place the palm of the top arm against your partner’s palm and apply resistance to challenge your partner’s balance. (Switch to the other side when the round is repeated.)

Pair #4

• High Intensity: Star jacks

Start facing your partner with feet together. Jump up and extend the legs and arms out to the sides. Land with the feet together and arms by the sides of the body. Repeat and try to keep pace with your partner.

• Recovery: Plie squat with a biceps curl

Start facing your partner with feet a little wider than hips-distance and toes pointing to the sides at a 45-degree angle. Hold the dumbbells with the arms extended, palms facing forward and elbows by your sides. Bend the knees to do a plié squat and as you rise, flex the elbows to do a biceps curl. Keep pace with your partner.

Repeat round 2

Printable HIIT Workout Routine 

Be sure to finish off your workout with a cool-down and some stretching. This workout can be performed two days per week, preferably with several rest days in between.

People are more likely to stick with exercise routines when they're having fun. Help others reach their goals through enjoyable routines like this. Become an ACE Certified Personal Trainer!