Sometimes, just showing up to the gym can seem like an accomplishment enough. If you’re worried about figuring out what to do when you get there, then don’t worry about it this time around: we’ve got you covered!

High-intensity interval training (HIIT) is a perfect template for a workout when you’re short on time but still looking for a challenge. Plus, HIIT sessions offer amazing benefits that just can’t be beat by certain other types of physical activity.

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So, the next time you head to the gym this week, relax…sort of. You don’t have to scour your memory thinking up a challenging workout:
Simply try this one instead (and check the end of the blog for movement descriptions).

The HIIT Workout: “Fast and Furious”

hiit session

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Perform 3 rounds of the following body weight circuit:

– 1-minute max effort* high knees
– 1-minute max effort jumping squats
– 1-minute max effort mountain climbers
– 1-minute max effort burpees
– 1-minute rest
*Max effort = as many as you possibly can (this will be hard!)

The Movements

As body weight movements, you can do these just about anywhere with no equipment required. Not sure how to do them? These descriptions (and videos from Howcast) should help:

High Knees

From a standing position, lift one knee up to about hip height. Jump and switch knees (keep your chest up). Repeat.

Jumping Squats

Stand with your feet slightly wider than shoulder width apart. Keeping your chest up and your back flat, squat down until the crease of your hips drops below the level of your knees (push your knees out so they stay in line with your toes). As you stand up, jump up into the air a few inches. Repeat.

Mountain Climbers

Get down on your hands and feet. Step your right foot up toward your right hand. Switch your legs at once by jumping your right foot back and your left foot up toward your left hand. Repeat.


From a standing position, lower yourself quickly onto the ground (belly down). Push yourself back up into standing, and jump once while clapping over your head.

Go ahead, give this 15 minute HIIT killer a go, and let us know what you think by sharing in the comments below!