8 Shot Roulette (HIIT)

This is a fun workout to do during this or any other time you are stuck in small spaces. It is even more fun with a partner/s. It can be adapted to fit into 15 – 60 minutes


  • Write down 8 exercises for you or your partner to perform. Fold the papers and place the exercises in a box/hat for each of you.
    • 2 Cardio (Burpees, Star Jumps, Jumping Jacks, Mountain Climber…)
    • 2 Upper Body (Push Up, Crab Touch, Spiderman, Shoulder Press Jack…)
    • 2 Lower Body (Squats, Jump Squats, Squat Pedal, Jumping Lunges…)
    • 2 Abs and Core (V-Ups, Bicycle Crunches, In & Out Abs, Sprinter Sit Up…)
  • Find a space where you can jog for 100m (jog on the spot for 1 minute if you can’t find the space)


  • You may perform 1 – 3 Round of exercises (you may set the number of reps as well as the rest time to suit your fitness level). Below is an example of a 3 round workout
    • Round 1: 15 Reps per exercise, 1 Minute rest
    • Round 2: 10 Reps per exercise, 30 Seconds rest
    • Round 3: 5 Reps per exercise, No rest
  • Pick 1 paper(exercise) from the hat and perform the prescribed number of repetitions as quickly as possible followed by jogging lightly for 1 minute (active recovery)
  • Pick the next exercise and repeat until you have performed all 8 exercises.
  • If you are doing more than 1 round of exercises, return all the papers (exercises) to the box, rest for 2 minutes between rounds

In this video I demonstrate the 8 Shot Roulette. 10 Reps with a 30 second break. I used the following exercises:

  1. Burpees
  2. X-Jacks
  3. Crab Touches
  4. Jumping Lunges
  5. 1-2 Push Ups
  6. Skater Jumps
  7. V-Ups
  8. Russian Twist