Equipment needed: A way to keep time, plus an optional jump rope and medium- to heavy-weight dumbbells.
If you're new to HIIT, this 45-minute HIIT workout is a great place to start. This particular workout is structured in Tabata-style intervals, meaning you'll work for 20 seconds, rest for 10 seconds, and repeat eight times (for a total of four minutes per interval). All told, there are nine different intervals, each of which target a different area of the body (including butt, back, abs, legs, and arms). Feel free to modify the workout depending on your level of fitness.
Jenny Sugar is a former POPSUGAR staff writer. She reports on all things fitness, but especially loves CrossFit and yoga.
Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.
