The 20-Minute HIIT Workout You Can Do Literally Anywhere

In a perfect world, we'd all have a good hour of free time every day, specifically for working out.

Unfortunately, that's not the case—and some days, between making time for work, friends, and family, it's hard enough to just find time to take a breath, let alone crush a workout. That is, until high-intensity interval training (HIIT) gained popularity. 

For the uninitiated, HIIT workouts are a quick, efficient way to sneak in exercise, but the benefits go way beyond simply fitting it into your schedule. “HIIT training can improve anaerobic capacity, cardiovascular health, and result in fat loss,” says Lacee Lazoff, NASM-certified personal trainer based in New York City and creator of Bells Up. “It’s effective when work’s performed in short intervals at maximum capacity, followed immediately by modesty intervals of very low capacity or rest.”

RELATED: 7 HIIT Mistakes You’re Probably Making

So what does an effective HIIT workout look like? Lazoff suggests that you follow a 30-second on, 90-second rest formula. During those 30 seconds on, you’re really working as hard as possible. “Think of it as a rate of perceived exertion of least a nine,” she adds. And because they take so little time, HIIT workouts are a super-effective addition to any training plan with time restrictions, says Lazoff. 

Once you're ready to kick things up a notch (and I mean that literally), try this 20-minute HIIT workout, courtesy of Lazoff—just make sure you've queued up a killer playlist first; you'll want those beats to keep you motivated, but you won't have time to switch the track. 

The Workout

Do each move for 30 seconds, rest for 90 seconds before moving on to the next. Repeat the circuit once.

Mountain Climber

Start in a high plank position. Alternate running your knees into your chest as quickly as you can, keeping the hips lifted and feet flexed. Move as fast as possible. You should be out of breath by the end of the interval.

High Knees with Arms Overhead

Start in a standing position with feet hip-width distance apart, arms up overhead with hands facing in, with a slight bend in the elbows. Begin to run in place, bringing knees up your chest as high as possible while pumping your arms. Keep your chest lifted throughout movement and land on the ball of your foot. Repeat.

RELATED: The Best HIIT Workout—and Why It Burns So Many Calories

Jump Squat

Start standing with your feet slightly wider than hip-width apart with toes turned out. Lower into a squat position (your butt should be below your knees). Jump up and land as softly as possible. Repeat.

Frogger

Start in a high plank position with your shoulders directly over your wrists. Engage your core and jump both feet up and outside your hands so that you’re in a squat position. Jump back into plank. Repeat.

RELATED: This 4-Move Battle Rope Workout is Perfect for Beginners

Skater

Stand on left leg with right leg behind you. Explosively hop to right leg, placing left foot behind it to soften landing. Alternate sides. Repeat.

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This 4-Move Battle Rope Workout is Perfect for Beginners

There’s no two-ways around it: Battle ropes look fierce. Varying in thickness, weight, and length, the fitness training tool is right up there with kettlebells and dumbbells as a must-have for gyms and trainers everywhere. 

But it's not just because using them can make anyone feel like a warrior—they’re super effective for total-body conditioning. “The ropes are a great tool for fat loss and overall strength because it allows anyone, at any level, to spike their heart rate in short bursts improving cardiovascular output; giving you a whole lot of bang for your buck,” Rachel Prairie, NASM-certified personal trainer at Anytime Fitness, tells Health. She adds that often times you’ll see battle ropes anchored to a wall, beam, or pole. (Just FYI: For this story, Health used the Hyper Rope, Hyper Wear's unanchored battle rope.) 

RELATED: Get Your Heart Pumping With This Jump Rope Workout

Before you start eyeing battle ropes, though, you'll want to get acquainted with proper battle-rope position: “Stand with your feet slightly wider than shoulder-width apart, knees bent in a half-squat, and hold one rope in each hand," says Prairie. "If you’ve played sports in the past, this is often referred to as the ‘ready’ position.”

Typically, battle rope exercises involve dynamic, fast movements. The range of these movements is wide, but you’ll want to get comfortable with the basics before moving on to more advanced work, says Prairie. “For beginners, keep it simple,” she says.

To help, Prairie came up with a great beginners routine for anyone looking to add battle ropes into their workout rotation regularly. Here, four moves you can do in the gym for a quick, heart-pumping battle rope workout. 

The Workout

Beginners: Two to three sets of 15 reps, resting 90 seconds between each.

Intermediate: Four to six sets of 15 reps, resting 90 seconds between each.

Advanced: Eight sets of 15 to 20 reps, resting 90 seconds between each.

Alternating Speed Wave

1. Stand with your feet at shoulder-width distance in a quarter-squat, holding one end of the rope in each hand.
2. Rapidly lower and raise your right arm to about chest height, causing a wave motion throughout the rope; repeat on the other side for one rep. Continue for 15 total reps.

RELATED: This Full-Body Resistance Band Workout Only Takes 15 Minutes

Grappler Toss

1. Stand with your feet at shoulder-width distance in a quarter-squat, holding one end of the rope in each hand with a thumbs-up grip.
2. Bring both hands up and overhead, then down down to the right side of your body, ending at around mid-thigh height.
3. Repeat on opposite side for one rep. Do 15 total reps.

The Wave

1. Stand with your feet at shoulder-width distance in a quarter-squat, holding one end of the rope in each hand.
2. Rapidly lower and raise both arms simultaneously to about chest height, causing a wave motion throughout the rope. Your goal is to be explosive from the hips and keep the wave in a continuous motion, adds Prairie. Continue for 15 total reps.

RELATED: Get a Full-Body HIIT Workout at Home

Jumping Jack

1. Stand with your feet at shoulder-width distance, holding one end of the rope in each hand.
2. Rapidly jump your feet out to the sides while simultaneously bringing the rope up and out overhead, as if you were doing a jumping jack.
3. Slam the rope down while bringing our feet back together for one rep. Do 15 total reps.

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