Fit to Fly: Challenger Workout

15-minute HIIT routine

This high-intensity interval training (HIIT) workout consists of a short burst of intense exercise followed by a period of rest. A HIIT routine is a fun and convenient way to complete a great workout in a short period of time. Perform this HIIT workout on the go while in flight, at the office or at home. 

In this 15-minute HIIT style workout you will perform 4 exercises for 40 seconds followed by a 20 second rest. You will repeat the circuit 4 times. 

Air squats
Double knee lifts
Back lunges
Walking burpees

After you complete the first round, you will have a 20 second rest before starting again at the first exercise.

Movements included in this workout

Air Squats

Stand with your feet shoulder-width apart, toes pointed slightly out. While keeping your back straight and your chest out, perform a squat by lowering your hips until your thighs are roughly parallel to the ground. After a brief pause, push back up with your legs to the starting position and repeat.


Double Knee Lifts

Sit on the edge of the seat with your knees bent and your feet flat. Grasp the armrests and lean back slightly. Pull your knees toward your chest as you contract your abs, try to not pull with your arms. Slowly lower your feet until they are just above the floor but not touching. For maximum results use slow and controlled movements, let your abs do all the work and try not to rock back and forth.


Back Lunges

Stand upright. Take a large step backward with your left foot. Lower your hips so that your right thigh is parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle with the weight resting on the ball of your foot. Return to a standing position by pressing your right heel into the floor and bringing your left leg forward. Repeat the same movement with the other leg. 

Walking Burpees

Stand with your feet shoulder-width apart, arms by your sides. Bend your knees and place your hands on the floor. One at a time, extend your legs out behind you and then lower your entire body to the ground while keeping your elbows bent. Push up with your arms and bring your legs forward one at a time in a controlled motion and then raise your body to a standing position.

Download the Video

Train on your plane, at home or at the office. Just download the Bombardier Fit to Fly workout videos on your personal device and follow along.

  • 15-Minute HIIT Workout for Challenger Aircraft

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Participating in any fitness activity is potentially hazardous and can result in physical injury.  Bombardier recommends consulting a qualified healthcare provider before beginning any new fitness program.  Do not attempt this fitness program if you have been advised to avoid strenuous activity.  Immediately stop your activity if you feel faint, feel dizzy, have physical discomfort, or are short of breath.

Perform these exercises at your own risk.  Do not attempt these exercises if unsafe to do so in the circumstances or during turbulence.

Bombardier is not responsible or liable for any injury or harm you may sustain as a result of this fitness program.

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