The best part about high-intensity interval training (HIIT) is that you don’t necessarily need equipment or a gym to get in a killer workout.

If your planning on working out at home, HIIT is perfect for you. Not only is it extremely versatile and effective, but it also requires minimal equipmentso if you’re not incorporating it into your training routine, you should be. 

This total body HIIT circuit is perfect for those who can't make to the gym, but still want an intense workout that makes you work up a sweat.

Squat jump
Start by standing with your feet wider than hip-width apart and your toes pointed outward slightly. Engage your core and keep your chest upright as you bend your knees and sit your hips backward. Extend your arms straight in front of your chest at shoulder height and press through your heels to jump as high as you can as you swing your arms behind you. Land softly and immediately lower yourself back into a squat position for one rep.

Runner’s lunge mountain climber
Start in a runner’s lunge position with your left leg extended behind your body and your right foot under your right shoulder. Your fingertips should be touching the floor on either side of your foot. Jump off of your right foot, quickly switching the position of your feet, so that your left leg is in front and your right leg is extended behind your body for one rep.

High knees
While keeping your core tight and your chest tall, swing your right knee upward and your left hand forward simultaneously for one rep. Alternate arms and legs throughout this exercise. 

Body saw
Begin face down on the floor, resting your body weight on your forearms and knees. Push off the floor. Raising off your knees and onto your toes and forearms. Engage your core and keep your back flat as you use your elbows to pull your body forward then backward in a seesaw motion.