The 20-Minute HIIT Workout You Can Do Literally Anywhere

In a perfect world, we'd all have an honest hour of free time a day, specifically for understanding.

Unfortunately, that's not the case—and some days, between making time for work, friends, and family, it's hard enough to only find time to require a breath, including crush a workout. That is, until high-intensity interval training (HIIT) gained popularity.

For the uninitiated, HIIT workouts are a fast, efficient thanks to sneak in exercise, but the advantages go way beyond simply fitting it into your schedule. “HIIT training can improve anaerobic capacity, cardiovascular health, and end in fat loss,” says Lacee Lazoff, NASM-certified personal trainer based in ny City and creator of Bells Up. “It’s effective when work’s performed briefly intervals at maximum capacity, followed immediately by modesty intervals of very low capacity or rest.”

So what does an efficient HIIT workout look like? Lazoff suggests that you simply follow a 30-second on, 90-second rest formula. During those 30 seconds on, you’re really working as hard as possible. “Think of it as a rate of perceived exertion of least a nine,” she adds. and since they take so little time, HIIT workouts are a super-effective addition to any training plan with time restrictions, says Lazoff.

Once you're able to kick things up a notch (and I mean that literally), do this 20-minute HIIT workout, courtesy of Lazoff—just confirm you've queued up a killer playlist first; you'll be wanting those beats to stay you motivated, but you will not have time to modify the track.

The Workout 


Do each move for 30 seconds, rest for 90 seconds before moving on to the next. Repeat the circuit once.

Mountain Climber

Start during a high plank position. Alternate running your knees into your chest as quickly as you'll, keeping the hips lifted and feet flexed. Move as fast as possible. you ought to be out of breath by the top of the interval.

 High Knees with Arms Overhead

Start during a standing position with feet hip-width distance apart, arms up overhead with hands facing in, with a small bend within the elbows. Begin to run in situ, bringing knees up your chest as high as possible while pumping your arms. Keep your chest lifted throughout movement and land on the ball of your foot. Repeat.

High Knees with Arms Overhead

 Start during a standing position with feet hip-width distance apart, arms up overhead with hands facing in, with a small bend within the elbows. Begin to run in situ, bringing knees up your chest as high as possible while pumping your arms. Keep your chest lifted throughout movement and land on the ball of your foot. Repeat.

Jump Squat

Start standing together with your feet slightly wider than hip-width apart with toes clothed . Lower into a squat position (your butt should be below your knees). Jump up and land as softly as possible. Repeat.

 Frogger

Start during a high plank position together with your shoulders directly over your wrists. Engage your core and jump both feet up and out of doors your hands in order that you’re during a squat position. Jump back to plank. Repeat.

Skater

Stand on left leg with right leg behind you. Explosively hop to right leg, placing left foot behind it to melt landing. Alternate sides. Repeat.