Need a fast, effective workout that torches calories and fires up your whole body? This quick routine takes less than 20 minutes, can be done almost anywhere, and is built around High-Intensity Interval Training (HIIT) to help you:

• Maximize calorie burn
• Train your body for greater intensity and endurance

HIIT keeps your heart rate elevated during your session and boosts your metabolism for hours afterward, making it one of the most efficient ways to train.

This bodyweight-only circuit targets your upper body, lower body, and core—giving you a full-body cardio blast that’ll leave you energized and, yes, ready to jump for joy.

The Workout: 3 Rounds Total

Format:

• 30 seconds work
• 15 seconds rest
• Complete all three moves in sequence
• Rest 1 minute between rounds

1. Air Squats

• Start position: Feet shoulder-width apart, toes forward or slightly turned out, core braced, chest up, eyes forward.
• Action: Lower your hips down to at least knee height, keeping knees tracking over your toes. Drive through your heels to stand tall.

💡 Tip: Keep your chest upright and avoid letting your knees cave inward.

2. Push-Ups

• Start position: Hands placed just outside your chest, elbows at a 45° angle, core tight, glutes engaged.
• Action: Lower your chest to the floor in a straight line from head to heels. Press back up to the starting position with control.

💡 Tip: Drop to your knees if needed to maintain proper form.

3. Mountain Climbers

• Start position: High plank with hands under shoulders, back flat, core braced.
• Action: Drive one knee at a time toward your chest as quickly and smoothly as possible, alternating legs.

💡 Tip: Keep your hips low and avoid bouncing—think fast and controlled.

Don’t Forget to Recover

As reported in SELF, skipping rest or stacking too many intense workouts can backfire—leading to fatigue, overtraining, or even injury. As a reminder:

The more intense the workout, the more important the warm-up is. It’s kind of like prepping your nervous system. If your body isn’t ready for that work, the outcome could be injury, or your performance can suffer.

Smart Scheduling Tip

Limit HIIT to just 1–2 times per week. Fill the rest of your training week with moderate- and low-intensity activities like:

• Weight training: 3–4x per week
• Brisk walks: Daily
• Recovery days: At least once weekly

This balanced approach will keep you improving without burning out.