Drop What You’re Doing – This 15-Minute Full-Body HIIT Workout Requires ZERO Equipment

High-intensity interval training, or HIIT, is like the gift that keeps on giving. You can build lean muscle, shed fat, and torch calories. It’s cardio-based, since doing short bursts of activity at maximum effort elevates your heart rate and you only have brief periods of rest. Plus, the American Council on Exercise named HIIT the most effective exercise for something called “the afterburn effect” – meaning, the time that you continue to burn calories after your workout.

Johanna Devries, certified personal trainer known as Grow With Jo on Instagram, shared with POPSUGAR an at-home HIIT workout that requires zero equipment and will work your entire body (with an emphasis on core and legs). All you need is 15 minutes, an open space, and your kickbutt self. You can also find Johanna’s tips for making the most out of your home workouts here.

15-Minute Bodyweight HIIT Workout
Warmup

Jumping jacks – 30 seconds
High knees – 30 seconds
Lying glute kickback – 30 seconds
Fire hydrant – 30 seconds

HIIT Workout

Perform each exercise for 30 seconds, then rest for 20 seconds. Once you’ve completed all five moves, repeat everything again two more times.

Standing crunch: 30 seconds followed by 20 seconds of rest
Jumping lunge: 30 seconds followed by 20 seconds of rest
Up-down plank: 30 seconds followed by 20 seconds of rest
Jump squat: 30 seconds followed by 20 seconds of rest
Star jump: 30 seconds followed by 20 seconds of rest

To be clear, complete the above circuit for a total of three rounds. Johanna said that you should do the rounds without stopping (the only rest you should take is the 20 seconds after each exercise). In about 15 minutes, you’ll be done, she said. Don’t forget to cool down and stretch afterward. Ahead, check out exactly how to do each exercise in this five-move circuit. And, if you want more, check out these 20 HIIT workouts.

Related: This Hybrid Cardio and Strength HIIT Workout Will Sculpt All Your Muscles in Just 25 Minutes

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