High Intensity Interval Training (HIIT) is becoming a trend in the fitness industry right now because it has been proven that this fast-paced workout has the ability to burn calories in a short period of time. If you are a busy person, this is a more practical approach than spending hours in the gym. The length of each routine is 10-30 minutes only. The goal is to maximize the intensity of your cardio. Studies show that more intense exercise increases the metabolism and helps you lose more body fat.

If you had injuries recently or if it’s your first attempt in having a fitness journey, don’t push yourself too hard. Do it at your own pace. It is always important to listen to your body. If you have no equipment, no need to worry! You can do this at home while watching your favorite TV show. All you need is a stopwatch, mat, and a chair.

Perform each move for 20 seconds, try to have as many reps as you can. Take a rest for 10 seconds.

Jumping Jacks

Stand upright with your feet hip-width apart. Put your hands down on your side. At the same time, raise your arms above your head and jump your feet out. Quickly reserve the movement by jumping back to the starting position.

Squats

Stand tall, feet hip-width apart and hands on your side. Point your toes out at a 30-degree angle. Lower your body back by pushing your hips back and bending your knees. Begin lifting your arms to the front and find balance. Maintain a neutral spine. Do not let your knees go above your toes. Keep your chest upright at all times.

Jog in Place

Stand straight with your feet shoulder-width apart. Arms must be bent at your side. Start raising your knee upwards, slowly land on your feet. Simultaneously, swing your left arm forward while your right arm swings back. Repeat until set is complete.