The Ultimate 16-Minute Pre-flight HIIT Workout

Got an early morning flight? No time for a workout? Think again! This HIIT workout (High-intensity Interval Training) is perfect before a flight or just on a regular day! HIIT workouts go quickly because the moves are always changing, and that’s what I love about them: I don’t get bored. And I don’t think you will, either!

*Note: I am not a health or fitness professional. Please consult your doctor before starting a new workout routine.

16-minute Pre-flight HIIT

This particular workout includes 15 moves that you’ll do for 50 seconds each, then rest for 10 seconds each, too. I’ve got the timer going in the video, so just listen for the dings and follow along! If you want to do the workout without the video, or want to make up your own HIIT workout, all you’ll need is yourself and a timer, which you can download to your phone! I use the Interval Timer for iPhone, or you can get one for Andoid here. Now let’s get to it!


  • Bodyweight
  • Towel (optional)
  • Timer (included in video); here’s what the timer settings look like for this workout:
If you want to set your own timer, this is the set-up to use with this workout via IntervalTimer!


  • 30 second warm-up
  • 50 seconds high intensity
  • 10 seconds low intensity
  • 30 second cool-down


  1. Jumping Jacks
  2. Walk-out Jumps
  3. Squat Kicks
  4. V-jumps
  5. Skater Stills
  6. Push-up Leg-tap
  7. Lateral Jacks
  8. Russian Twist
  9. Lateral Squat Shuffle
  10. Butt Kicks
  11. Standing Crossover Tucks
  12. Stutter Starts
  13. Wall Sit
  14. Side Plank Opener
  15. Bridges

Follow Along Video

16 minutes is all you need!

Sweating yet? I hope you feel like you’ve worked out by the time you’re done!

Want more? Check out my Health and Wellness Page for more workouts and tips to stay healthy and active on travel!

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