Overview

This High-Intensity Interval Training (HIIT) workout is designed to maximize fat burning and improve cardiovascular fitness in a short time frame. With bodyweight exercises, it’s accessible at home or in a gym. Perform each exercise at maximum effort for 40 seconds, rest for 20 seconds, and repeat for 4 rounds. Total duration is ~25 minutes, including a warm-up. Track your heart rate with our heart rate calculator to stay in your target zone, per American Heart Association guidelines.

Equipment Needed

None (bodyweight exercises); optional mat for comfort.

Workout Details

Exercises: 5 exercises

• Jump Squats: Squat, explode into a jump, land softly. 4 sets, 40 sec work/20 sec rest.
• Push-Ups: Standard push-up or knee push-up for beginners. 4 sets, 40 sec work/20 sec rest.
• Mountain Climbers: Drive knees to chest in a plank position. 4 sets, <40 sec work/20 sec work/20 sec rest.
• Burpees: Squat, plank, push-up, jump. <4 sets, 40 sec work/20 sec rest/20 sec rest.
• High Knees: Run in place, lifting knees to hip level. 4 sets, 40 sec work/20 sec rest.

Warm-Up: 5 min (jumping jacks, arm circles, leg swings).

Duration: ~25 min (5 min warm-up, 20 min workout).

Rest Between Rounds: 1 min after each round.

Perform exercises in order, pushing for max effort during work periods. Cool down with 5 min stretching. This workout burns ~200–300 calories, ideal for fat loss and heart health.

Explore more in our blog or return to Workouts. Consult a doctor before starting, per Terms.