No Time? No Problem
Life gets busy, but that doesn't mean you can skip out on fitness: you can absolutely fit a full-body sweat session into even the busiest days. There are plenty of accessible exercises you can do from literally anywhere that are immediately effective at getting your heart rate up and building your strength. Just a few reps of any combination of these 20 quick and effective HIIT exercises will be enough to show results.
1. Burpees
If you remember high school gym class, you probably hate burpees, but that's just because they're hard and super effective. Do them by jumping, squatting, and landing in a push-up, then crawling back up to stand and do it again.
2. Squat Jumps
Squat jumps are more dynamic versions of squats that get your cardio going as well as your glutes. Get as low as you can in your squat and then explode up into the air as high as you can go.
3. Jump Lunges
Similar to a jump squat but with a lunge instead, jump lunges entail taking some air as you switch legs. With one leg stepped forward, bend both knees so your back knee is hovering an inch off the ground, then jump as you switch legs.
4. Low Plank To High Plank
Starting in a forearm plank, switch onto your palms for a high plank, then go back down, switching the hand you lead with as you go. This is a challenging move that works your entire upper body and glutes.
5. Plank Jacks
To do plank jacks, get into a forearm plank and jump your feet out and in like you're doing jumping jacks with your lower body. This is a dynamic exercise that targets almost your entire body and combines strength with cardio.
6. Box Jumps
Box jumps entail jumping onto a platform and back down again. It's a full-body challenge that's excellent for your cardio as well as lower body, explosive strength, and speed.
7. Russian Twists
Russian twists are excellent for toning your waistline. Do them by getting into a boat position with your tailbone on the ground, your feet off the floor, and your upper body reclined back, forcing you to work your abs. Twist your upper body from side to side, touching the floor next to you with your fingers as you go or gripping a medicine ball.
Lance Cpl. Sarah Wolff-Diaz on Wikimedia
8. Plank With Shoulder Taps
To do a plank with shoulder taps, get into a high plank and remove one hand from the ground to touch your opposite shoulder, alternating. This forces you to work your core and arm muscles harder to keep you balancing.
9. Bear Crawls
To do a bear crawl, get in an all fours position and hover your knees off the ground. Crawl forward a few steps, leading with the arm opposite to your leading leg, then backwards. This is a great challenge for your agility and coordination, as well as your core strength and cardio.
Airman 1st Class Kayla Newman on Wikimedia
10. Tricep Dips
To do tricep dips, find a ledge or a bench. Sit down with your palms flat on either side of your body, then scoot your bum out and dip your hips so your butt is almost touching the floor, bending your arms. This is a great exercise for strengthening your triceps, chest, and shoulders while working your cardio.
11. Side Lunges
To do side lunges, start in a wide stance and bend one knee, shifting your body weight so it's mostly in that supporting leg, then alternate sides. These are great for improving your lower body and core strength, balance, and hip flexibility.
12. Tuck Jumps
Tuck jumps consist of jumping as high as you can and lifting your knees to your chest. They're excellent for building explosive power, challenging your cardio, and strengthening your lower body and core.
13. Bicycle Crunches
To do bicycle crunches, lie on the ground with your legs and shoulder blades lifted, holding your head gently. Then twist from side to side while your opposite leg bends to meet your elbow. This is a great all-around core exercise that will help tone your waistline.
14. Squat Pulses
Squat pulses are one of the most effective exercises for working the glutes. Get into a low squat with your hands in prayer position or outstretched in front of you. Raise your body only slightly before lowering yourself back down to really feel the burn.
Federico Faccipieri on Unsplash
15. Skater Hops
Skater hops are a perfect dynamic exercise for building endurance, cardio, and lower-body strength. Start by standing with your feet hip-width apart, then shift your weight to one foot and leap to the other side, landing on the other foot.
16. Mountain Climbers
Mountain climbers are the ultimate mat exercise for targeting your abs and building your cardio and agility all at once. Get into a high plank position and bring one knee forward to touch your elbow, alternating sides as quickly as you can to get your heart rate up.
17. Glute Bridges
Glute bridges are perfect for targeting, you guessed it, the glutes, but they're also great for your core and lower body muscles. Start by lying on your back with your legs bent and your feet flat on the ground, then lift your hips so your upper body is in a straight line. Put your bum back down on the ground and repeat.
18. High Knees
High knees are a simple but highly effective workout that gets your heart rate up and engages your core muscles, encouraging weight loss. To do them, essentially jog in place, but lift your knees extra high towards your chest.
19. Butt Kicks
Butt kicks are basically the inverse of high knees. They also entail jogging in place, but lifting your foot behind you so it comes in contact with your bum. These are great for building glute strength while challenging your cardio and endurance.
20. Jumping Jacks
You've likely been doing jumping jacks since you were a kid, not realizing they're an effective HIIT workout. They benefit your aerobic capacity, help you burn fat, and strengthen your leg, core, and shoulder muscles.
