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Going to a boot camp or joining a gym is definitely not a prerequisite for boosting your fitness.
All you need for an incredible fully body HIIT workout is a little bit of space and a timer.
Here are some epic moves that will get your heart rate skyrocketing and your muscles burning.
Push yourself during the “work” periods, and relax in the recovery time. Whether you’re following the beginner or advanced timings, each round is just one minute long.
Feel free to try all of the exercises, or mix and match your favourites. Even just alternating between two moves like squat jumps and mountain climbers for 10 minutes can deliver a powerful workout!
Beginner level:
Opt for the easier variations, and work for 30 seconds, followed by a 30-second recovery. (30:30)
Intermediate level:
Do the full movements, adjusting the difficulty if necessary, and work for 40 seconds, followed by a 20-second recovery. (40:20)
Advanced level:
Do the full movements or try the harder variations, and work for 45 seconds, followed by a 15-second recovery. (45:15)
Burpees
Starting from a standing position with feet hip-width apart, bend into a squat and bring your hands to the ground in front of you, before jumping both feet back at the same time so you are in a plank position.
Jump your feet outside of your hands again, then swing your arms overhead to jump explosively into the air. Land softly and repeat.
Easier: Instead of jumping your feet back into the plank, step them back one foot at a time. Remove the jump at the end.
Harder: Add a push-up when you are in the plank position. Instead of a jump at the end, you can also do a tuck jump, bringing your knees up to your chest.
Jump squats
Standing with your feet hip-width apart, lower into a squat position by pushing your hips back and your knees stacked over your toes like you’re sitting down.
Then explosively jump into the air, before landing softly and starting again.
Easier: Remove the jump and just do stationary squats.
Squat drops
Standing with your feet together, jump your feet apart wide as you lower your body into a deep squat, reaching to touch the ground with your hand while keeping your chest up.
Jump up and bring your feet together, before repeating with the other hand touching the ground.
Jumping lunges
From standing, jump your left leg forward and right leg back into a lunge position.
Stack your front knee over your front foot and your back knee close to the ground.
Jump up and switch your legs mid-air, landing in a lunge with your right leg forward and left leg back.
Easier: Remove the jump, and do forward stepping lunges.
Kick sits
Start on all fours, with your knees hovering off the ground.
Take your left hand off the ground, and then your right foot off the ground, and kick your right leg through in front of your left leg.
Return to the starting position, then repeat with the other leg.
Bear crawls
Start on all fours, with your knees hovering above the ground and your back flat.
Crawl forward in this position (like a bear), then crawl back. Repeat.
Side shuffle with floor touch
Starting from a standing position, shuffle run to the right a few metres, before lowering your body into a side lunge and touching the ground.
Shuffle to the left, with a lunge and touch down on the other side. Repeat.
Easier: Remove the touch down and just do shuffles from side to side.
Froggers
Start in a plank position with your hands shoulder-width apart and your shoulders stacked over your hands.
Your body should be in a straight line, without your hips sagging or back arching.
In one jump, hop both feet forward to land outside of your hands, lift your hands off the ground, then place your hands down and jump your feet back to the starting position.
Easier: Instead of jumping your feet forward at the same time, step them forward one at a time.
Mountain climbers
Start in a plank position, hands shoulder-width apart and shoulders stacked over your hands.
Bring your right knee in towards your chest, then switch legs and bring your left knee in towards your chest.
Speed it up until it feels like you are running in a plank position.
Easier: Do this move slowly, stepping each leg back and pausing before bringing the next knee into your chest.
Skater jumps
From a standing position, leap to the right, land softly on your right foot, and tuck your left leg behind, just hovering above the ground.
Then leap to the left, land softly on your left foot, and tuck your right leg behind.
Easier: Instead of leaping, simply take a wide step. Instead of hovering your foot above the ground, gently tap it down.
Harder: Increase your speed or do wider leaps.
High-knee sprints
Run on the spot, trying to get your knees up to hip-level.
Move your arms like a sprinter for more momentum.
Easier: March on the spot instead of running.
Harder: Instead of swinging your arms in a running motion, reach upwards like you are grabbing for the sky, alternating your arms.
Crab reaches
Start sitting with both feet on the ground and your hands placed down behind you.
Lift your hips off the ground so you are in a crab-like position.
Straighten your left leg, pointing your toe towards the sky, and reach your right hand over your body towards your foot.
Touch down to the starting position and then repeat on the opposite side.
Plank up downs
From a high plank position, drop your right elbow to the ground, then your left, bringing yourself to a low plank.
Place your right hand on the ground, and push your body back up to a high plank position.
Remember to engage your core and keep your body in a straight line.
