High-intensity interval training [1], or HIIT, has taken over the fitness world over the last few years. And while there's no denying it's a challenging and effective way to work out [2], it's also incredibly taxing on your body. In fact, a HIIT workout should only be 20 or 30 minutes max.
High-volume interval training [3], or HVIT, on the other hand, is another effective way to train your body without the added strain. Unlike HIIT, which is supposed to be performed at your absolute max capacity at each interval, HVIT works your body at about 60-75 percent maximum effort, which means you can sustain it for longer.
If you're short on time [4] and can't make it to the gym, personal trainer Corey Phelps, NASM, created this HVIT workout for POPSUGAR. This workout doesn't require any equipment — just your bodyweight.
25-Minute Bodyweight HVIT Workout
Set a timer for 25 minutes. Perform 12 reps of each exercise. Do every exercise in a row to complete one circuit. Allow for one and a half minutes of rest at the end of each circuit for beginners and one minute of rest at the end of each circuit for intermediate. Complete as many rounds as you can during the 25 minutes. For details on how to do each exercise, see the gallery ahead.
- Plank with shoulder taps: 12 reps on each side
- Side step and squat: 12 reps each direction
- Spider-Man push-up: 12 (do on knees to modify)
- Curtsy lunge: 12 reps on each side
- Burpee: 12 reps
- Sumo squat: 12 reps
- Triceps dip off the floor: 12 reps
- Hollow rock with flutter kicks: 12 reps
Plank With Shoulder Tap
- Begin in a plank variation with your feet slightly wider than your hips for added stability.
- Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
- Bring your left hand to your right shoulder and return it to the mat. This counts as one rep.
Side Step and Squat
- Stand with your feet together. With your right foot, take a wide step out to the right and squat down. As you straighten your legs, step your right foot back in.
- Repeat on the left side.
- This counts as one rep. Do as many as you can for 30 seconds.
Spider-Man Push-Up
The Spider-Man push-up variation will really challenge your upper body and work your core, and it targets the muscles on the sides of the torso, too. There's no room for boredom to creep into your workout when doing this push-up!
- Start in a traditional plank position, with your hands under your shoulders and your body in one straight line.
- Bend your elbows out to the side to lower your torso toward the floor. Bring your left knee and touch it to your left elbow.
- As you straighten your arms, return to plank position, bringing your left foot next to your right foot; then repeat this move on the other side. This counts as one rep.
Curtsy Lunge
- Start from standing and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
- Return to standing and switch sides to complete one rep.
- Do three sets of 12 to 15 reps.
Basic Burpee
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Jump the feet forward to the hands and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
Sumo Squat
Taking your legs out wide for this squat variation will make you feel it more in your inner thighs.
- Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
- Do as many squats as you can for 30 seconds.
Triceps Dips
It's one of those retro gym moves that gets the job done! Tone the backs of your arms with classic triceps dips.
- Position your hands shoulder width apart on the floor or on a secured bench or stable chair.
- Move your booty in front of the bench with your legs out in front of you and your feet placed about hip width apart on the floor.
- Straighten your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
- Now slowly bend at your elbows and lower your upper body toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, slowly press off with your hands and push yourself straight back up to the starting position.
- This counts as one rep.
Hollow Rock Flutter Kick
- Extend your arms straight back behind you with your legs extended out.
- Lift your upper back and head while hovering your legs off the floor, hollowing out your belly.
- Make sure your lower back does not arch up.
- Flutter kick your feet for a count of 30.