The best part about high-intensity interval training (HIIT) is that it can be super versatile. The exercises don’t require a lot of equipment, and if you feel like getting some fresh air, you can even take your HIIT workout outside.

Try this intense HIIT workout anywhere, anytime and see awesome results!

Split jumps – 4 sets of 10 reps per leg

  • Begin standing with both legs in a split stance position — one foot forward and the other one behind the body
  • Slowly lower your hips down into a lunge position, bending the knees almost 90 degrees before jumping upward and switching your legs in midair
  • Lower yourself into a lunge position before jumping upward again and switching your legs back to their starting position for one rep

Belly drop burpees – 4 sets of 15 reps

  • Begin standing with your feet hip-width apart and both of your arms down by your sides
  • Lower your body down into a squat position
  • Once you’ve dropped down as low as you can, place both hands on the floor in front of your chest
  • Walk or jump your feet backwards until you’re in a plank position
  • Bend your arms and lower yourself down to the floor
  • Push yourself back up to a plank position before jumping your feet in towards your hands and returning to a squat position

Push-ups to stars – 4 sets of 8 reps per side

  • Begin in a plank position with your hands stacked under your shoulders, your core engaged, back straight and the balls of your feet planted firmly into the ground
  • Straighten your elbows to press yourself upward
  • Reach your left hand upward and rotate your torso to the left side
  • Plant your left hand back on the ground and lower yourself back down to the starting position
  • Repeat on this movement, this time reaching upward with your right hand

Crawl outs – 4 sets of 15 reps

  • Stand upright with your feet hip-width apart and your arms extended at your sides
  • Slowly roll your chest forward and down towards the ground, bending at the waist to allow your arms to drape downward towards the floor
  • Plant your hands on the floor and walk your upper half outward until you are in a high plank position with your hands stacked under your shoulders and your legs fully extended
  • Pause briefly before walking your hands back into your feet and rolling your chest back up to the starting position for one rep

Banded shuffles – 4 sets of 15 reps per side

  • Begin standing with your feet slightly wider than shoulder-width apart, knees bent and a band looped around your ankles
  • Step your left foot laterally to the left, followed by your right foot
  • Maintain the tension in the band by keeping your feet hip-width apart with both feet pointed forward during this entire movement
  • Take four more steps to the left side before switching direction

Skater hops – 4 sets of 12 reps per leg

  • Begin in a squat position
  • Jump sideways to the left and land on your left leg
  • Move your right leg behind your left ankle without letting it touch the floor
  • Reverse the direction of the movement and jump to the right side, landing on your right leg for one rep