Short on time? Try this fast 20-minute interval circuit

Do you have 20 minutes to spare? That’s all it takes to boost your muscles, mind and mood.

High Intensity Interval Training is ideal for folks looking to burn calories not time. The goal of a HIIT session is to push your body to the limit, with an all-out effort during each exercise and brief bouts of rest in-between sets.

The following HIIT workout is well-suited for any space - vacation, the office, the comfort of your home, even while watching your kids at the playground. All you’ll need is a yoga mat (if exercising on a hard surface), and some motivating music to help keep your pulse pounding. Let’s get moving!

Jumping Jacks

Begin with your feet shoulder-width apart and your hands at your sides. Simultaneously jump your feet out wide while raising your arms up over your head, then briskly bring your arms and feet back to the starting stance. Land lightly on your feet with each jump. Repeat for 30 reps.

Rest for 30-60 seconds

hold in top position for 30 seconds

Push-up to Plank Hold

Start in a push-up position with your hands aligned below your shoulders. Keep your core tight as you lower your body about 2-3 inches from the ground, then push through your palms to elevate your body back up. Continue for 10 counts, holding at the top of the tenth push-up in a plank position for 30 seconds.

Rest for 30-60 seconds

Mountain Climbers

You will remain in the previous plank position for this exercise. Keep your abs tight and your body aligned (forming a straight line from the head through the heels) as you push off of the balls of your feet, driving your knees up toward your chest. Continue alternating legs for 30 seconds.

Rest for 30-60 seconds

Super Squats

Stand tall with feet hip-width apart, shoulders back and eyes gazing forward. Hinge back at the hips, lowering the body until the thighs are parallel to the floor. Push through the heels to stand straight up, squeezing your glutes at the top. Swiftly continue this movement for 15 counts, keeping an eye on your form throughout.

Rest for 30-60 seconds

Seesaw Lunge

Start by standing with your feet hip-width apart. Take a step forward with the right foot, keeping the right knee above the right ankle and the shoulders stacked above the hips. Maintain good posture by keeping your gaze straight ahead. Looking down at your feet will cause your body to hunch forward. Hold for one count then push off your right foot, bringing it back into a reverse lunge. Continue this ‘seesaw’ sequence on the right side for 10 repetitions then repeat on the left leg.

Repeat entire circuit 3-5 times

Find time for fitness. The only bad workout is the one that never happened.

This article was featured on philly.com