This High-Volume Interval Training Workout Will Make You Sweaty For the Full 25 Minutes

High-intensity interval training, or HIIT, has taken over the fitness world over the last few years. And while there’s no denying it’s a challenging and effective way to work out, it’s also incredibly taxing on your body. In fact, a HIIT workout should only be 20 or 30 minutes, max.

High-volume interval training, or HIVT, on the other hand, is another effective way to train your body without the added strain. Unlike HIIT, which is supposed to be performed at your absolute max capacity at each interval, HVIT works your body at about 60-75 percent maximum effort, which means you can sustain it for longer.

If you’re short on time and can’t make it to the gym, personal trainer Corey Phelps, NASM, created this HVIT workout for POPSUGAR. This workout doesn’t require any equipment – just your bodyweight.


Printable Bodyweight Workouts

13 Printable No-Equipment, At-Home Workouts to Try Now

25-Minute Bodyweight HVIT Workout

Set a timer for 25 minutes. Perform 12 reps for each exercise. Do every exercise in a row to complete one circuit. Allow for 1.5 minutes of rest at the end of each circuit for beginners and 1 minutes of rest at the end of each circuit for intermediate. Complete as many rounds as you can during the 25 minutes. For details on how to do each exercise, scroll through the gallery.

Plank with shoulder taps: 12 reps on each side
Side step squat: 12 reps each direction
Spiderman push-up: 12 (do on knees to modify)
Curtsey lunge: 12 reps on each side
Burpee: 12 reps
Sumo squat: 12 reps
Tricep dip off the floor: 12 reps
Hollow rock with flutter kicks: 12 reps

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