This 17 minute At Home Cardio Workout uses high intensity interval training (HIIT) to blast calories and tone the body quickly. It is a great way to get maximum benefit from a routine in minimal time.
There are 6 exercises, each done for a full 60 seconds with a 20 second low intensity interval in between (during those rest intervals you will keep moving by marching in place). If you can’t complete an entire minute of any of the exercises without stopping, that’s okay. Just jump right back into the motion as soon as you can. Watch: How to “Listen to Your Body” During a Workout – When to Stop & When to Keep Pushing If you do this routine regularly, it wont take very long for your cardiovascular fitness and endurance to improve. This is a no equipment cardio workout; it uses only bodyweight exercises.
Cardio is definitely a great example of how every little bit counts when it comes to getting in shape, particularly when it comes to a HIIT workout structure. Because of the short, intense bouts of exertion you can actually end up giving yourself a metabolic boost. Try doing this routine two different times throughout the day for the most dramatic benefit.

Have you tried any of our other hundreds of free HIIT workout videos? Here are a few of our audience favorites:

  • HIIT Cardio and Abs Workout – Insane At Home Fat Burner – Interval Cardio Training and Core
  • 1000 Calorie Workout Video: 94 Minute Insane Bodyweight Workout Challenge – Attempt at Your Own Risk
  • Total Body Tabata Workout – 45 Min HIIT and Toning Routine
  • 35 Minute Total Body Toning Strength and HIIT Cardio Workout – You vs You
  • HIIT Cardio Kickboxing plus Core Workout – 33 Minute Cardio and Abs Workout

Exercises in this routine:
Jumping Jacks – A classic cardio move, these are a fantastic way to get your heart rate up without any equipment. Aside from using a great deal of energy (cals), these also tone the inside and outside thighs, deltoids, quads, and lats.
Lateral Jumps – Lateral jumps are a light plyometric exercise that builds strength within the ankles, hips, and knees. They target the outer thighs, inner thighs, glutes, quads, and calves, and also lightly engage the core muscles.
Jumping Oblique Twist – This is a great exercise for a slimmer waist for two reasons; it burns calories, and it calls heavily upon the muscles that wrap around the midsection. Aside from the obliques, it also engages the glutes, calves, lower back, deltoids and quads.
Burpees – Everyone loves to hate Burpees because they are challenging but they are also extremely effective at increasing your cardio threshold. This bodyweight exercise tones your pecs, glutes, abdominals, lower back, calves, hip flexors and delts.
Pendulum Swings – This at home cardio exercise tone the thighs and is an easy way to get the heart rate up when you don’t have any gym equipment available. It is also good for building basic coordination and agility in the lower body.
High Knees – A full 60 seconds of these is harder than it looks. These tone your thighs, hip flexors, and abdominal muscles.

Calories Burned Estimate
Though there are a large number of variables that factor into an individuals calorie burn during any routine, we estimate that the average expenditure for men and women of varying weights will fall between the range of 155 – 217. Watch: How does Fitness Blender calculate calories burned?
The thing to remember about this kind of workout is that with high intensity interval cardio, your body will burn calories at an elevated rate, even once you are finished with the routine (it takes a while for your body to regulate and go back to a normal rate).

Sometimes, our lifestyles call for a short, convenient workout in lieu of going to the gym. The great thing about High-Intensity Interval Training (HIIT) is that you don’t need a ton of equipment or time to do it right. On the other hand, you better be bringing some motivation because these workouts are going to drive up your heart rate and will leave you feeling pretty gassed.

“HIIT has demonstrated to be the most effective training protocol for losing weight, building stamina, conditioning your body, and revving up your metabolism,” says Eraldo Maglara, N.S.C.A.-C.P.T.

For these HIIT workouts, all you’re going to need is—at most—some dumbbells, kettlebells, or a medicine ball. Some merely require your own bodyweight or items you can find around your house. Let’s get it started.

Workouts 1-4 include exercises provided by Eraldo. Workouts 5-8 include exercises provided by personal trainer Alli Forsythe. The final 2 workouts were provided by personal trainer Will Lanier. For all workouts, warm up for 3-5 minutes with running in place, jumping jacks, or rope skipping.

Directions for 1-4: Even though these exercises incorportate added resistance, they can be done for HIIT. Perform all exercises for 1 min. each with a light enough weight to ensure proper form. (Since you should be moving through them pretty quickly, you’ll want a lighter weight than you may use for a typical strength training session.) In between each exercise, you will perform 30 seconds of mountain climbers or jump squats. Rest no more than 15 seconds in between each exercise. After completion, rest 3 minutes and repeat two more times.

Directions for 5-8: For each exercise, perform 15-20 repetitions taking no more than a 10 second break between each exercise. Set your timer for 10 minutes and cycle through the exercises until it goes off.

Directions for 9-10: See directions on each slide.

Eraldo Maglara is an N.S.C.A.-certified personal trainer and author/TV host of “Healthy Lifestyle with Eraldo.”

Alli Forsythe is a Los Angeles-based SoulCycle Instructor, NASM-Certified Personal Trainer, cyclist, triathlete, world traveler and writer. She can be seen on the 25th Season of The Amazing Race on CBS as one half of #TheCyclists.

Will Lanier is the General Manager and personal trainer at Barry’s Bootcamp.

Workout 1

1. Kettlebell Swings
Begin by bending your knees to a 90 degree angle, feet slightly wider than shoulder-width, back leaning forward and holding a kettlebell between your legs. As you begin your upward movement, thrust your hips forward while elevating the kettlebell to shoulder height. Return to starting position.

2. Decline Pushups

Place hands on the floor, head looking down and both feet on a bench. Keep your back straight. Lower your body until your elbow is at 90 degrees and your humerus is parallel with the floor. Repeat.

3. Fire Hydrants

Start on all fours, hands shoulder-width apart, head looking down, knees bent, and back straight. Using your hip abductor, raise one bent leg to the side until it is parallel with the floor. Return to starting position and switch to the other leg.

*In between each exercise, perform 30 seconds of mountain climbers or jump squats with 15 seconds of rest before and after.

Workout 2

1. Forward Dumbbell Lunge with Twist
Stand straight holding a Dumbbell in front of you. As you step forward into a lunge (making sure your knee doesn’t exceed your toes and back knee is kept off the ground), slowly twist your torso to one side while holding the dumbbell in front of you. Return to center and push yourself off to starting position. Repeat with the other side.

2. Bent Over Lateral Raise with Dumbbells
Start by leaning forward (keeping your back straight) and holding a pair of dumbbells in front of you below your knees. Next, slowly raise the dumbbells in an upward motion until they are parallel with your shoulders while keeping your back straight and head looking down. Lower the weights to starting position and repeat.

3. Plank with Dumbbell Row
Begin by assuming a pushup position while keeping your feet shoulder-width apart, back straight, head looking down and holding in your hands a pair of dumbbells. While keeping your body in the same position, lift a dumbbell towards your abdominals and hold for a second. Lower your arm down and repeat with other arm.

*In between each exercise, perform 30 seconds of mountain climbers or jump squats with 15 seconds of rest before and after.

Workout 3

1. Weighted Step-ups
Start with holding two dumbbells in each hand and placing one foot on a bench. Lift your body off the ground while using your leg on the bench to generate the power. Once at the top, switch feet and come down using the opposite leg. Repeat on the other side.

2. Chin-Ups
Begin by placing your hands shoulder-width apart on a bar in a suppinated position (underhand grip). Bend your knees to a 90 degree angle. Slowly lift your body until your chin is above the bar. Return to starting position and repeat again.

3. Russian Twists with Medicine Ball
Lay down on a floor with knees bent 90 degrees, resting on your heals. Hold a medicine in front of you with arms straight. Begin by twisting your torso side to side while holding your back on an angle.

*In between each exercise, perform 30 seconds of mountain climbers or jump squats with 15 seconds of rest before and after.

Workout 4

1. Weighted Goblet Squat

2. Decline Pushups

3. Plank with Dumbbell Row

*In between each exercise, perform 30 seconds of mountain climbers or jump squats with 15 seconds of rest before and after.

Workout 5

1. Wall Squat + Pulse on Toes
Stand with your back against a wall. Slide down until you are bent 90 degrees at the knees and the waist. Press up through the balls of your toes activating your calves. Slide your back continuously up and down the wall about 3-5 inches for 15 seconds at a time. Break for 5 seconds by standing up then lowering back down.

2. Power Pushup + Mountain Climbers
Just like a regular push-up, except instead of just straightening your arms, use all of your power and strength to push off the ground landing with soft elbows. Perform 10 mountain climbers by driving your knee into your chest 10 times (5 on each side). Make these moves as powerful and explosive as possible without losing good form.

3. Walking Plank
Start in a plank position with your forearms on the ground. Walk up to a full plank by placing the palm up your hands on the ground and straightening your elbows. Then, return back to the forearm plank. Keep this movement controlled and steady. Make sure your hips and butt stay in line with the rest of your body while keeping your abs engaged at all times.

Workout 6

1. Tuck Jumps
Starting in a squat with your chest up and your knees behind your toes, jump up as high as you can, driving your knees into your chest. Land on the balls of your feet with soft knees followed by lowering your heels. Keep this move explosive and quick. Try not to break between jumps.

2. Woodchopper with Laundry Detergent
Grab a large bottle of laundry detergent. The fuller it is, the better. Start with your feet hip-width apart and knees bent in a half squat. Rotate your torso to one side reaching to the outside of your foot. Tightening your abs, swing your torso, arms and laundry detergent up and to the opposite corner just like you are driving a golf club. Keep your feet planted on the ground at all times. Make sure you do equal reps on both sides.

3. Bear Crawl Into a Reverse Burpee
Start in a squat postion. Walk your hands out into a plank. Perform a reverse burpee. (Drive knees towards your chest, jump straight into the air landing back in a squat. Shoot your legs back into a plank, perform one push up.) Walk your hands back to your feet and return to your starting squat position. Keep the bear crawl smooth while making the reverse burpee powerful and explosive.

Workout 7

1. Mountain Climbers with 2 Towels
Begin in a plank position with one foot on each towel. Drive your knees to your chest 4 times (2 on each side). Then, drive your knee out and towards your elbow 4 times (2 on each side).

2. Squat Jump (Out and In) + Overhead press with a Gallon of Water
One gallon of water weighs about 8.5 pounds. Hold the jug right at your chest with your elbows in and your feet together. Begin by jumping your legs out just past hip-width into a full squat while pressing the jug overhead. Finish by jumping your feet together and returning the jug back into your chest. For more of a challenge, hold one jug in each hand. Perform this exercise as fast as possible and sinking far down into the squat without losing good form.

3. Walking Plank

Workout 8

1. Knee Tucks with a Towel
(You will need to be on a slick surface for this.) Start in a plank position placing the towel under your feet. Drive your knees into your chest sliding your feet forward without raising your but in the air. Keep this movement controlled and steady.

2. High-Knees + Squat Jumps
Just like you’re running up a set of stairs, drive your knees into your chest while keeping your back straight and landing with soft knees on the balls of your feet; 5 on each side. Follow it up with 3 jump squats by starting in a squat position (chest up, weight in the heels, knees behind your toes), jump up as high as you can returning in a squat. Make sure your knees are bent when you land. Make this as aggressive and explosive as possible.

3. Bear Crawl Into a Reverse Burpee

Workout 9

Cycle thru these 2 movements with the following pattern

10 Push-Ups

1 Cross Body Mountain Climber (left + right = 1)

9 Push-Ups

2 Cross Body Mountain Climbers (left + right =1)

8 Push-Ups

3 Cross Body Mountain Climbers (left + right =1)

Continue until you get to 1 pushup and 20 mountain climbers.

Workout 10

12-Minute Tabata Workout (20 seconds of work, 10 seconds of rest)

Cycle through as 20 seconds of squats, 10 seconds rest, 20 seconds burpees, 10 seconds rest, 20 seconds sit-ups, 10 second rest

Repeat that 8x through:




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Science and experts alike say high-intensity interval workouts reign as fitness royalty. Touted as a top-notch method for weight loss, improving your VO2 max and even helping you run faster, it’s no wonder this approach to exercise holds such high wellness honors.

Of course, just like any workout you do over and over, the routine can get stale. That is, until you learn the foundation of HIIT workouts and then switch it up every time you go to break a sweat. Allow trainer Adam Rosante, creator of Two Week Transformation and author of Super Smoothie Revolution, to break down the basics so you can turn up the benefits.

RELATED: No Time? This is How Much HIIT You Really Need

HIIT Workout: What You Need to Make It Work

“The foundation is a series of intervals of intense activity, coupled with intervals of less-intense activity or complete rest,” says Rosante. “Beyond buzz, it’s popularity can largely be attributed to its efficiency. HIIT’s a great way to get fit in a short amount of time. But the key is to ensure that the high-intensity intervals are truly performed at your highest intensity.”

How do you know if you’re HIIT-ing it hard enough? Rosante says to go at 80 to 95 percent of your maximum heart rate during the work intervals, and 60 to 65 percent during your rest periods. (To find your max heart rate, just subtract your age from 220. Then take the percentages from there.) If you don’t have a heart rate monitor, push hard enough through the work intervals that you’re sucking wind. You shouldn’t be able to hold a convo, Rosante says.

“The key is to ensure that the high-intensity intervals are truly performed at your highest intensity.”

You can do a HIIT workout with almost any exercise, from plank hip dips to jumping jacks to everyone’s favorite: burpees. That’s because it’s more about intensity than the specific movements, Rosante explains. But to help you narrow down what to do, Rosante says he prefers a mix of moves that force the glutes, quads and hamstrings (the body’s biggest muscles) to work explosively. Some of his go-to’s include jump squats, plyo lunges and sprints.

But don’t stop there. Rosante often alternates between a lower body and upper body move, or a lower body and total body exercise. “The alternation forces your heart to pump blood out to the muscles in a much higher volume, which, naturally, means your heart rate is significantly elevated,” Rosante explains. “When you boost your heart rate like this, you disrupt your metabolic pathways in such a way that they’re scrambling to return to normal long after the workout has ended.” This concept of burning calories even after you stop busting a move — known as excess post-exercise oxygen consumption or EPOC — will blast fat and calories, fast.

RELATED: How to Beast Box Jumps and Other Plyometric Exercises

Choose Your Own HIIT Workout Adventure

Spike your heart rate, tone your body and break through plateaus with this HIIT formula from Rosante. Start with a goal intensity, then pick an option from each layer. No two workouts have to be the same — but you’ll get sweaty and fit with each round. We’ll call this one smash HIIT.

Infographic: Mallory Creveling / Life by Daily Burn

To warm up before you dive in, do a series of dynamic stretches and a few high jumps. After you HIIT it, cool down with a solid stretch of all major muscle groups. Rosante suggests holding each one for at least 3 to 5 deep breathes.

Standing Mountain Climbers

Start standing, arms bent at your chest, palms facing away from your body. Drive your right knee up toward your chest as you straighten your left arm toward the ceiling. Quickly switch to bring your left knee toward your chest and right hand toward the ceiling. Continue alternating.


Start in a high plank position. Without piking or dropping your hips, bend your elbows and lower your chest to the ground. Then push back up to a plank.

Speed Squats

Start with feet a little wider than hip-distance apart, toes pointed slightly outward. Drive your hips back and butt toward the ground to perform a low squat. Jump back up and bring your feet together. Then jump back into a wide squat position.

4-Point Plankers

Start in a high plank position with feet together. Jump your feet to the left side of your left hand, then hop them back to the plank position. Next, jump your feet to the right side of your right hand, then back to the plank position. Hop your feet between your hands, then back to the plank position. Finally, jump your feet wide, placing one on either side of your hands. Then return to the plank position. Continue jumping to each point, keeping your hands on the ground the whole time.

RELATED: 3 Plyometric Planks You Need to Try ASAP


Start standing. Place your hands on the ground, wrists underneath shoulders and jump your feet back to high plank position. Drop your chest to the ground. Then, without arching your back, push yourself back up and jump your feet back up to your hands. Explode off the ground to perform a hop at the top.

High Plank Punches

Start in a high plank position. Keeping your hips still, punch your right arm out straight in front of you. Then your left. Continue alternating.


Run in place (or on a treadmill or track) as fast as you can, pumping your arms for more power.

Y-W-T Holds

Lie on your stomach, arms straight out in front of you. Lift your legs and arms off the ground, with your arms to a Y position. Hold for a few seconds, then lower back down. Lift your legs and arms off the ground again. This time pull your elbows back and shoulder blades together so your arms form a W. Hold for a few seconds then extend your arms again and lower back down. Lift your legs and arms off the ground another time, this time moving your arms into a T position with elbows straight and arms out to the sides. Lower back down and repeat from the Y.


How to Create Your Own High-Intensity Workout Plan

High-intensity workouts are popular for a reason: They work.CrossFit-based high-intensity power training improves maximal aerobic fitness and body composition. Smith, M.M., Sommer, A.J., Starkoff, B.E., et al. Journal of Strength & Conditioning Research, 2013; Nov 27 (11): 3159-72. So it’s not surprising that more and more CrossFit gyms—packed with shirtless men and kick-butt women tearing through intense workouts—are popping up every day. But what is it about this training style that makes it so effective? Or perhaps a better first question: How specifically is CrossFit different from other popular, challenging workouts? The answer’s not immediately obvious.

“It’s easy to confuse CrossFit-style workouts with traditional bootcamp classes,” says Erica Giovinazzo, Greatist Expert and CrossFit coach at Brick New York. “But while both incorporate some similar elements like Tabatas and bodyweight exercises, CrossFit also includes gymnastics moves and Olympic lifting. In fact, many WODs begin with a straight strength training portion where athletes work on back squats or clean and jerks before moving on to the conditioning part.” Another point of difference: In CrossFit every workout is tracked, making it easy to see if that front squat weight is a new personal best or if a specific WOD was completed faster than ever.

To understand those amazing results even better (and get them yourself), here’s a closer look at three key characteristics of CrossFit-style workouts:

1. They use functional moves.
Think of movements done in normal life—carrying heavy bags of groceries, bending down and lifting up a piece of furniture, hoisting a heavy suitcase into an overhead bin. Those are the exact same motions done in CrossFit (Lifting up a sofa? That’s just a deadlift. And toting your groceries is the same thing as a farmer’s carry).

“Instead of a move that targets one muscle, these make the entire body work together,” Giovinazzo says. “So the core is constantly engaged and multiple muscles get worked at once.”

2. They constantly vary from day to day.
It’s called “workout of the day” for a reason: A CrossFit box never repeats a WOD from one day to the next. “Doing the same moves all the time will at some point stop producing results,” Giovinazzo says. Changing the routine keeps your muscles guessing and the improvements coming.

3. They incorporate high-intensity intervals.
The entire workout may last an hour, but that includes a warm-up and the strength portion. The conditioning segment can be as short as 12 minutes. Why so quick?Because doing short bursts of high-intensity exercise is more effective at boosting V02 max (a measure of cardiovascular fitness) than doing the same amount of work at a lower intensity.Aerobic high-intensity intervals improve VO2max more than moderate training. Helgerud, J., Hoydal, K., Wang, E., et al. Medicine and Science in Sports and Exercise, 2007; Apr; 39(4): 665-71.

Now for the best part: You don’t have to join a CrossFit box to reap the benefits of these killer conditioning workouts! Here’s how to build your own WOD-worthy plan in just three simple steps.

Build Your Own HIIT Workout

When it comes to getting the heart racing, a HIIT programme is the remedy required. Short bursts of high energy combined with little rest will have the body screaming, get the metabolism fired and will leave you feeling great after a rush of endorphins . But with endless ideas out there, how exactly do you know you’re working to ensure efficient and effective fat burn? Click image to view full infographic.

How to build your HIIT workout

This is where we step in with our ‘Perfect HIIT Programme’ helping you to build the workout that will test your body and get you physically prepared for any situation. Here are the steps to creating your own HIIT workout based on our T3 workouts covering mobility, recovery and relaxation as well as the all-important high intensity intervals.

1. General Mobilisation

First, we want to prepare the body for exercise. This part of the workout includes exercises with big movements using the major muscles of the body. Arm circles, hip circles, torso rotations all help loosen those stiff joints. • 5 minutes

2. Specific Mobilisation

Now the body feels loose, let’s get more specific by doing some of the exercises we are going to use in the main workout, but at a lower intensity. This helps teach our body how to do the exercises correctly, before we increase the load. • Constant Work • 5 minutes

3. Pre-HIIT Conditioning

True HIIT is working at 120% VO2Max – that is HIGH INTENSITY. So we need to get our body producing a lot more energy, faster. At this stage of the workout we increase the intensity of the exercises so that we are working just below anaerobic threshold (which is where lactic acid is building up faster than your body can clear it, meaning you couldn’t continue). • 3 second sets with no rest • 5 minutes


It’s time to work – and work hard. Put everything into every repetition of every exercise, for just 20 seconds. Then it’s 10 seconds rest before we do it again. 8 rounds is all it takes to maximise the benefits. If you can still speak, then you need to put more effort in. • 20 Second Sets with 10 Second Rest • 4 minutes

5. Active Recovery

Congratulations, you did it! But keep moving, our heart has worked hard so we don’t want to just stop. We can use some of the exercises we did in the mobilisation to keep the blood flowing and allow the heart rate to gradually slow down. • 20 Second Sets with 10 Second Rest • 4 minutes

6. Stretching

Exercise has a tendency to cause our muscles to shorten in length. We therefore need to return them to their pre-workout length by stretching. The easiest way to decide on which stretches to do is to look at the muscles we worked and stretch them. • 5 minutes

7. Relaxation

HITT is hard work for our cardiovascular system, muscles and also our nervous system. So take the time to relax before finishing up. Lie on the floor, close your eyes and focus on your breath. It does wonders for both body and mind. • 5 minutes

So who’s ready to #TRAIN?

If you are interested in creating more HIIT workouts for your clients, have a look at our T3 HIIT Workouts page for more information.


If you think you need equipment in order to stay in shape, you’re kidding yourself.

Because whether you’re traveling, don’t have access to a gym, or just want to take advantage of the beautiful springtime weather and take your workout outside, you can get an awesome workout, even with no equipment at all.

Each of the workouts below will take you only 12 minutes to complete, but will blast fat and get you feeling sweaty and strong in a hurry. Just remember, in order for the workouts to be effective, you’ll have to work as hard as you possibly during each one.

Don’t hold back! Here are three incredibly short, high intensity interval training (HIIT) workouts you can do anywhere:

Before we begin, you can find a description of all exercises used in these workouts below, towards the end of this piece.

No Excuses Equipment-Free Home Workout

Set an interval timer for 18 rounds of :10 second and :30 intervals. You’ll be resting on the :10 intervals, then working as hard as you possibly can on the :30 ones for a total of a 12 minute workout.

Just follow the order of the exercises below (one exercise per :30 interval) until the timer beeps:

1. Jump lunges

2. Reptile push ups

3. High knees

4. Pistols

5. Snowboarder jumps

6. Plank pike jumps

12 Minute Do Anywhere As Many Reps As Possible (AMRAP) Workout

Set a timer to count down for 12 minutes. Then do as many rounds as possible of the following exercises:

1. 100 high knees

2. 30 air squats

3. 10 burpees

4. 10 diamond push ups

5. 10 v ups

The Do Anywhere Backyard HIIT Workout

Set an interval timer for 18 rounds of :10 second and :30 intervals. You’ll be resting on the :10 intervals, then working as hard as you possibly can on the :30 ones for a total of a 12 minute workout.

Follow the order of the exercises below (one exercise per :30 interval) until the timer beeps:

1. Burpees

2. Dive bomber push ups

3. High knees

4. Side lunges

5. High knees

6. V ups

How to do the exercises:

Not sure how to actually do some of the exercises in the workouts above? Not to worry, just follow these instructions and you’re good to go:

Air squats: Stand with your feet hip-width apart, pull your shoulders back and engage your abs. Push your butt & hips back as if you were sitting in a chair, then lower down as far as possible while keeping your weight on your heels.

Burpees: To do a burpee, get into a squat position, then put your hands on the floor in front of you. Kick your feet back quickly and land so that your chest hits the floor. Bow your chest up slightly, then jump your feet back toward your hands and immediately jump up and get some air, adding a clap at the top position for pizazz.

Diamond push ups: Get into a plank position with your hands in a diamond shape in front of you. Your fingers should be touching or almost touching. As you lower down, really think about keeping your elbows as close to your body as possible. If this is too tough at first, lower to your knees or do them with your hands on an elevated surface such as a table or a bench.

Dive bomber push ups: Start in a downward dog position with your butt piked in the air. Bend your elbows and drop your chest to the floor as you push forward to an upward dog position. Bend your elbows again, bring your chest back to the floor, then push back up into a downward dog.

High knees: Drive your left knee toward your chest as high as you can get it, then immediately bring it to the ground and replace it with your right knee. Try and focus on keeping your body as tight as possible, and use your arms to pump you and move you faster, just as you would if you were sprinting. Try and go as fast as you can!

Jump lunges: Get into a lunge position with one leg bent forward in a 90 degree angle and the other bent behind you. Jump up explosively with your front leg, switch positions in the air and land with the opposite leg forward. Although at first you should focus on form and make sure you don’t fall over from lack of balance, eventually you should try and do these as quickly as possible.

Plank pike jumps: Start in a downward dog position, then jump your feet up as high as possible and land on one side. Jump to the other side as quickly as possible, then continue jumping with speed.

Pistols: Stand on one leg, with the other leg parallel to the floor. Lower yourself down on one leg as if you’re sitting in a chair, aiming to get your butt to the back of your calve. Tip: These are really tough, so holding onto a chair or a doorframe can help make them more doable while still building strength!

Side lunges: Stand up straight with your legs in a wide straddle position. Lower down to one side as far as possible, aiming to touch your butt to the back of your calve. Stand back up in a straddle and repeat on the other side.

Snowboarder jumps: Start in a squat position with one hand touching the ground, then jump up as high as you can, rotating 180 degrees midair. Land back in a squat position, touching the ground with the opposite hand, and repeat as quickly as possible.

V ups: Lie on your back with your arms stretched overhead and your legs straight. Simultaneously raise your arms and legs as high as you can, keeping them as straight as possible while trying to touch your feet to your hands before lowering back down. If this is too tough to start, try it with bent knees instead.

Don’t forget to work hard, and have fun!

This No-Gym, HIIT Workout Gets the Job Done in 10 Minutes

There’s a notion out there that you need to belong to a gym in order to maintain a fitness routine, but that couldn’t be further from the truth. While there’s certainly nothing wrong with leaving your house to get your sweat on, it’s also completely possible to get a great workout in the comfort of your own living room.

This HIIT (high-intensity interval training) workout is the perfect fat-burning addition to any exercise program you’re currently doing. The best part? It will only take you 10 minutes, you can do it in front of the TV, and the only equipment you need is a stopwatch (or the timer on your phone).

RELATED: 17 Ways to Lose Weight When You Have No Time

Perform each move below for 20 seconds, trying to get as many reps in as you can, followed by 10 seconds of rest. Do two full sets (meaning 20 seconds of work, 10 seconds of rest, then repeat once) of each exercise before moving on to the next. Let’s HIIT it!

Squat jumps

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Stand tall with your feet slightly wider than shoulder width apart. Squat down, keeping the weight in your heels, until you have reached the bottom of a squat. From here, jump straight up into the air as high as you can. Land softly on your toes and repeat.


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RELATED: 6 Ways to Get MORE Out of a Push-Up

Get into a standard plank position, with your arms slightly wider than your shoulders and your feet just a few inches apart. Slowly lower yourself down, getting as close to the ground as possible. From here, push back up through your chest and arms to starting position. Keep your core tight throughout the entire movement and fight the urge to allow your mid-section to either arch up or sag.

Jumping lunges

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Start in a lunge position with your right foot in front and left foot behind you with your left knee about an inch from the floor. From here, explode straight up out of the lunge, switching your legs mid-air and landing softly on your toes. You will now have your left leg in front and right leg behind you. Remember to keep your front knee at a 90 degree angle and try not to let it go past your toes.


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RELATED: 7 No-Crunch Exercises for Six-Pack Abs

Lie on your back with your knees bent and hands behind your head. While keeping your chin angled towards the sky, use your core to sit up until your elbows touch your knees. Lower back down to the ground and repeat.

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Stand with your legs slightly wider than shoulder-width apart. Squat down to the floor and place your hands on the ground in front of you. From here, jump back into a pushup position. Jump your feet forward until you are at the bottom of a squat again, then jump straight into the air.

Jennifer Cohen is a leading fitness authority, TV personality, entrepreneur, and best-selling author of the new book, Strong is the New Skinny. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors, and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.

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This post was originally published on August 16, 2016 and has been updated for accuracy.

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By the title of this workout I am sure you already know what you are getting yourself into. This 15 minute workout is designed for those days where you don’t have a lot of time but still want to get a good calorie burn or just really want to push yourself to your limits. This routine is brutal and is designed to wear you down as quickly as possible.

Keep in mind that because of the types of moves and the lack of extended rest periods with the routine there is not a single person on this planet that would not be challenged by this workout as long as they push themselves to their maximum level of effort for each exercise. If you choose to do this workout and finish without much difficulty that means you were holding back. The goal of this routine it to max out your cardiovascular and pulmonary threshold so if your heart and lungs are not burning by the time this is done then push harder next time.

This workout includes a short 5 minute warm up to get your body ready for such an intense workout. Then we move into the HIIT portion which consists of 5 different exercises done for 4 sets each. Each set is 20 seconds of activity followed by 10 seconds of rest once done with the fourth set of each exercise you move directly onto the next exercise without any extra rest. Once all 4 sets of each of the 5 exercises are complete you will need to go through a cool down on your own unless you want to add on another workout. If you do continue onto another workout we suggest traditional strength or core work. Your balance and coordination will be (temporarily) negatively affected by the intensity of this workout so you should avoid exercises and workouts with dynamic movements such as explosive jumping, etc.

Workout Structure:
5 Minute Warm Up
10 Minute HIIT Routine

Warm Up: (5 Minutes; 30 Seconds each no rest)

• Side Step Arm Cross
• Arm Circles
• Rotation with Knee
• Lunge w Shoulder Press
• Squat Circles
• Front Kick Alternating
• Boxer Shuffle
• Up and Outs
• Jumping Jacks
• Fly Jack

Workout: (10 Minutes; 20 Seconds on; 10 Seconds Rest, 4 Sets Per Exercise)
• Seal Push Up
• Star Jump
• Mt. Climber
• Jumping Lunge
• Burpee

Though this routine is short it still packs a big punch when it comes to calorie burn. You can expect to burn around 5 calories a minute on the low end and upwards of 12 calories per minute on the high end when the workout and warm up are averaged out. The total calorie burn for this routine will be between 80 and 180 calories though a few people may be higher or lower than this range.

High intensity interval training at home

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