At-home HIIT Workout: The Ladder Method

by
Elizabeth DiPietro
October 4, 2020

The Ladder Method HIIT workout can be especially challenging because it works the same group of muscles for four minutes straight.

It begins with the most challenging exercise for the shortest duration, and works its way up the “ladder” to end with a less challenging exercise that can be sustained for a longer duration.

Weight recommendations are suggested; feel free to drop the weights altogether if you’re a beginner or feel yourself becoming fatigued. Don’t sacrifice form for weight!

HIIT Workout Warmup (2 minutes)

30 seconds jumping jacks

30 seconds stationary squats

30 seconds run in place

30 seconds skaters

Round 1–Biceps/Shoulders (4 minutes)

Exercise	Duration	Weight Recommendation
Arm Circles	20 seconds	2-3 pounds
Shoulder Raise	30 seconds	5-7 pounds
Bicep Curl w/Overhead Press	45 seconds	8 pounds
Bicep Curls	60 seconds	8-10 pounds
Combo: Bicep Curl w/Alternating Lunges	90 seconds	5-7 pounds

Round 2–Legs/Glutes (4 minutes)

Exercise	Duration	Weight Recommendation
Wall Sit	20 seconds	0-3 pounds (rest on thighs)
Squat Jumps	30 seconds	0-3 pounds (rest on shoulders)
Plie Squats	45 seconds	3-5 pounds (rest on shoulders or thighs)
Alternating Back Lunges	60 seconds	5 pounds (rest on shoulders)
Combo: Squat Press	90 seconds	5-7 pounds

Round 3–Triceps (4 minutes)

Exercise	Duration	Weight Recommendation
Chair Dips	20 seconds	No weight
Tricep Pulse	30 seconds	0-3 pounds
Tricep Kickbacks	45 seconds	3-5 pounds
Skull Crushers	60 seconds	5-7 pounds
Combo: Lunge and Twist (alternating legs)	90 seconds	5-7 pound (hold in front as you twist)

Round 4–Plank/Core (4 minutes)

Exercise	Duration	Weight Recommendation
Plank Up/Down	20 seconds	No weight
Plank Twist	30 seconds	No weight
Forearm Plank	45 seconds	No weight
Plank Walk-Out	60 seconds	No weight
Combo: Alternating Rows w/Plank (on toes or knees)	90 seconds	5-7 pounds

Round 5–Abs (4 minutes)

Exercise	Duration	Weight Recommendation
V-Sit	20 seconds	0-5 pounds (hold weight)
Russian Twist	30 seconds	0-5 pounds
Bicycle Twist	45 seconds	No weight
Sit-Ups/Crunches	60 seconds	0-5 pounds
Combo: Crunch and Leg Lift	90 seconds	No weight

Always end your workout with a stretch and cool down exercise! For more exercise tips and at-home workouts, follow @InTheZoneIO on Instagram and Twitter.

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Elizabeth DiPietro

Liz DiPietro has been a staff writer for In The Zone since 2011. She is a New York City public school teacher working at a middle school in Brooklyn, NY. Liz has a Master's of Creative Writing from Queens College and a Master's of Special Education from the College of Staten Island. She is a diehard Yankees, Knicks, and Jets fan and exercise enthusiast. Liz lives in Staten Island, NY with her husband Dave and 2-year-old son Christopher.