HIIT CONDITIONING INTERVALS 30/30 intervals - 30 seconds work, 30 seconds rest, repeat. Advanced : 10 x 30-30 Jump Rope 10 x 30-30 Burpees 10 x 30-30 Mountain Climbers 10 x 30-30 Squats Thrust Basic : 5 x 30-30 Jump Rope 5 x 30-30 Touch Jumps 5 x 30-30 Mountain Climbers 5 x 30-30 Pump Squats