ACE-certified personal trainer Nicci Robinson [1] from the Fit Body app [2] 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 [3] 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 [4] and some light cardio such as jump roping or lateral shuffles [5]. 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 [6] 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 [7] 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 [8]. Ready, set, sweat!
Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club [9]. 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.
Circuit 1, Exercise 1: Basic Air Squat
- Stand with your feet shoulder-width distance apart and your chest tall.
- Hold your hands at chest level, and bend your knees as you shift your hips and butt back, lowering into a squat like you're sitting in a chair.
- Keep your chest lifted, and do not let your lower back round. Keep your knees over your ankles, and shift your weight back into your heels.
- Push through your heels to bring yourself back to your starting position, squeezing your glutes at the top of the move.
- This is one rep. Repeat for 30 seconds.
Circuit 1, Exercise 2: Alternating Jump Lunge
- Stand with your feet together and a slight bend in your knees.
- Jump up into the air, and land with your left leg forward and both knees bent at about 90-degree angles. This is your lunge.
- Push off with both feet, and switch your legs in the air to hop into a lunge with your right leg in front and left leg in back.
- This counts as one rep. Keep alternating for 30 seconds.
- If these are too hard, jump your feet together in between the lunges instead [11], or try alternating forward and backward lunges [12].
Circuit 1, Exercise 3: Squat Kick
- Stand with your feet shoulder-width distance apart and your chest tall.
- Hold your hands at chest level, and bend your knees as you shift your hips and butt back, lowering into a squat like you're sitting in a chair.
- Keep your chest lifted, and do not let your lower back round. Keep your knees over your ankles, and shift your weight back into your heels.
- Push through your heels to bring yourself back to your starting position, and lift your left leg into a forward kick.
- Keep your hands at chest level as you kick, and maintain a slight bend at your knees. Bring your leg back down.
- Maintain your form as you lower back into a squat, and do a kick with your right leg as you stand back up.
- This counts as one rep. Keep alternating for 30 seconds.
Rest for 60 seconds, then repeat this circuit two more times. Take a 90-second break before moving to circuit two.
Circuit 2, Exercise 1: Burpee
- Start standing with your feet shoulder-width distance apart.
- Bend at both your hips and knees, placing your hands on the floor in front of your feet. Make sure to keep your spine in a neutral position.
- Jump both of your feet backward so your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels. This is a plank position.
- Next, jump both of your feet up to your chest, once again ensuring that your feet remain shoulder-width distance apart.
- Jump up into the air, extending your arms above your head.
- Land with control back in the starting position.
- This counts as one rep. Repeat for 30 seconds.
- To make this move easier, do a squat thrust [13] (a burpee without the jump). To make this move harder, do a push-up at the bottom of the move [14].
Circuit 2, Exercise 2: Push-Up Jack
- Begin in a plank position with your shoulders over your wrists, your body in one straight line, and your feet together. Keep your belly button pulled into your spine.
- Like the motion of a jumping jack, jump your legs and arms wide and complete a push-up, bending your elbows out to the sides and lowering your chest toward the ground.
- With control, push your hands and toes into the ground, jumping back to the starting position with your feet close together and body in a straight line.
- This counts as one rep. Repeat for 30 seconds.
- This is an advanced move. If you need to modify it, do plank jacks [15] instead, jumping your legs wide like a jumping jack without the push-up.
Circuit 2, Exercise 3: Floor Triceps Dip
- Sit on the floor with your knees bent, and position your hands shoulder-width distance apart with your fingertips pointing toward your butt. Your hands should be directly underneath your shoulders.
- Lift yourself off the ground, raising your pelvis toward the ceiling and straightening your elbows. Squeeze your glutes, and keep your core tight. This is a tabletop position.
- Slowly bend at your elbows, and lower your upper body toward the floor until your arms are at about a 90-degree angle; your pelvis should follow, but you should not lower completely to the floor.
- Press into the floor to straighten up into that tabletop position.
- This completes one rep. Repeat for 30 seconds.
Rest for 60 seconds, then repeat this circuit two more times. Take a 90-second break before moving to circuit three.
Circuit 3, Exercise 1: Bicycle Crunch
- Lie flat on the floor with your hands behind your head and elbows out wide.
- Pull your belly button into your spine as you lift your legs a few inches off the floor, and slowly raise your shoulders and neck off the ground without pulling with your hands.
- Leading with your left elbow, twist your torso to the right side as you bring your right knee in. Keep your left leg out long.
- Return your arm and leg back to center, and twist your torso to the left side as you bring your right knee in, leading with your right elbow and keeping your right leg out long.
- This completes one rep. Keep alternating from side to side for 30 seconds.
Circuit 3, Exercise 2: Russian Twist
- Sit on the ground with your knees bent and your heels about a foot from your butt.
- Slowly recline backward a few inches without rounding your spine.
- Place your hands out in front of you (you can hold them in front of your chest).
- Pull your navel to your spine, and twist slowly to the right. The movement is not large and comes from your ribs rotating, not from your arms swinging.
- Come back to center, and rotate to the left.
- This counts as one rep. Keep alternating for 30 seconds.
Circuit 3, Exercise 3: Flutter Kick
- Lie flat on the ground with your arms extended by your sides or your hands by your ears.
- Slowly raise your shoulders and neck off the ground without pulling with your hands. Pull your belly button into your spine as you lift your legs a few inches off the floor.
- Keeping your abs engaged, alternate kicking your straight legs a few inches off the ground.
- Alternate for 30 seconds.
Rest for 60 seconds, then repeat this circuit two more times. Don't forget to cool down after this workout.