ACE-certified personal trainer Nicci Robinson from the Fit Body app created a bodyweight HIIT routine for POPSUGAR that will work your entire body in under 25 minutes. High-intensity interval training is a great way to squeeze in a bit of cardio when you’re short on time. It is also proven to aid in fat loss and can be done with minimal equipment pretty much anywhere (this editor, personally, does HIIT sessions in her bedroom!).
25-Minute Total-Body HIIT Workout
Equipment needed: water and workout mat or soft surface
Directions: Warm up for a few minutes with dynamic stretches and some light cardio such as jump roping or lateral shuffles. The workout is broken up into three circuits, all of which have three exercises that should be performed back to back for 30 seconds each, three rounds total. Rest for 60 seconds in between each round and 90 seconds in between circuits.
The goal, Robinson said, is to perform as many of the moves as possible in the allotted 30 seconds. You’ll see a breakdown of the workout ahead. Don’t forget to cool down with static stretches held for at least 30 to 45 seconds at a time. Circuit two in this workout is heavy on the wrist, so Robinson suggests ending with some wrist stretches as well to relieve any stress associated with that circuit.
- Circuit 1, exercise 1: basic air squat: 30 seconds
- Circuit 1, exercise 2: alternating jump lunge: 30 seconds
- Circuit 1, exercise 3: squat kick: 30 seconds
Rest for 60 seconds after completing all three exercises, then repeat this circuit two more times (three times total). Take a 90-second break before moving to the next circuit.
- Circuit 2, exercise 1: burpee: 30 seconds
- Circuit 2, exercise 2: push-up jack: 30 seconds
- Circuit 2, exercise 3: floor triceps dip: 30 seconds
Rest for 60 seconds after completing all three exercises, then repeat this circuit two more times (three times total). Take a 90-second break before moving to the next circuit.
- Circuit 3, exercise 1: bicycle crunch: 30 seconds
- Circuit 3, exercise 2: Russian twist: 30 seconds
- Circuit 3, exercise 3: flutter kick: 30 seconds
Rest for 60 seconds after completing all three exercises, then repeat this circuit two more times (three times total).
Keep reading for specific instructions on how to do each exercise. You may want to use a timer — we suggest an app like Interval Timer. Ready, set, sweat!
Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.
