This 45-Minute HIIT Workout Guarantees an Exercise High

Popsugar Photography | Chaunté Vaughn
Popsugar Photography | Chaunté Vaughn

Here's a myth about HIIT workouts: they're only for the super fit. The misconception probably comes from the name. High-intensity interval training sounds, well, intense. But, "HIIT is absolutely beginner friendly. I do HIIT with an 80-year-old client!" says Danielle Gray, CPT, SFC, CES, CKT, celebrity trainer and founder of Train Like A Gymnast. What is "high intensity" is subjective, Gray notes, which makes HIIT workouts accessible to everyone.

What Is HIIT?

By definition, high-intensity interval training is a workout that combines periods of high-intensity exercise — ones that get your heart rate up to about 80% of its max — with periods of lower-intensity movements, to let your heart rate slow back down again.

What Are the Benefits of HIIT?

In terms of physical benefits of fitness, HIIT is not "better" than any other type of exercise. But it is more efficient. And that's one of its biggest perks — that it can net you major physical and mental gains in a very short amount of time. By pushing yourself hard for short bursts, interspersed with quick recovery periods, you're able to achieve the same cardiorespiratory effects as exercising at a medium intensity for a longer period of time. "I use it a lot for busy people," Gray says.

It also doesn't require much by way of equipment or space (as this 20-minute, small-space HIIT workout proves). You can do HIIT with weights, gliders, resistance bands, and other gear — but all you really need is your body.

HIIT typically combines cardio and strength training, which means it has positive effects on your muscle mass as well as your aerobic fitness levels.

And like all movement, HIIT can have several different physical perks. A 2021 study in the International Journal of Environmental Research and Public Health points to a growing body of evidence that interval training can improve your endurance, the functioning of your metabolism, insulin sensitivity, and cognitive functions. Research also points to its ability to decrease the risk of heart-related diseases, breast cancer, osteoarthritis, and rheumatoid arthritis.

What's more, people tend to enjoy HIIT more than medium intensity workouts, according to a 2018 analysis of 235 studies published in the journal PLOS One. They also tend to stick with them, research from 2019 found.

What HIIT Beginners Should Know

Ideally, you'll have talked to a doctor and gotten cleared to try out HIIT before beginning.

Other than that, Gray simply encourages beginners — and, really, anyone who's participating in HIIT — to be prepared to listen to their bodies, and to feel comfortable finding alternate exercises as needed.

If a workout calls for a jump rope interval, and you don't have a jump rope, try substituting high knees. If you have achy knees and can't jump, try squatting, and pushing yourself onto your tip-toes as you stand up instead, Gray suggests.

Remember: high intensity is subjective, and what gets you to 80% of your max heart rate might be different than what it takes for someone else to get there.

About This 45-Minute HIIT Workout

This 45-minute workout is designed by ACE-certified fitness instructor John Kersbergen. It combines cardio with strength training moves — and while it's long, it's a great starting place for anyone interested in HIIT because it can be adjusted to suit your fitness level and your goals.

"Instead of doing four rounds of each workout, do two," Gray suggests. Or start by doing just half of the exercises, and work your way up to the full plan.

The workout is made up of Tabata-style intervals, which is a type of HIIT that involves going all out for 20 seconds, resting for 10 seconds, and repeating that eight times for a total of four minutes. But this training plan calls for stringing nine of those intervals back-to-back, with a few one-minute rest periods sprinkled in.

Again, you don't have to complete the full, 45-minute workout to get some major benefits. But if you have the wherewithal, it's there for the taking. So put on your most sweat-wicking leggings and sports bra and get ready to work.

A 45-Minute HIIT Workout For Any Fitness Goal

Equipment needed: jump rope and medium- to heavy-weight dumbbells (here are tips for choosing the right weight), both optional. Also have a way to keep track of time.

Directions: Start by completing the warm up circuit below as many times as you can in five minutes.

Then, begin the first block of the workout. Do 20 seconds of the first exercise, rest for 10 seconds; complete 20 seconds of the second exercise, rest for 10 seconds; then repeat the two-move circuit for four rounds total.

Repeat this format for each block, taking a longer, one-minute rest where indicated.

Cool down after the workout with full-body stretches.

Warmup: 5 minutes

Repeat this circuit as many times as you can in five minutes.

  • 10 jumping jacks
  • 10 forward backward lunges (5 per side)
  • 10 plank jacks

Rest: 1 minute

Walk in place.

Interval 1: Cardio

Repeat 4x

  • 20 seconds jump rope, 10 seconds rest
  • 20 seconds mountain climbers, 10 seconds rest

Interval 2: Legs

Repeat 4x

  • 20 seconds air squats, 10 seconds rest
  • 20 seconds goblet squats, 10 seconds rest

Interval 3: Arms

Repeat 4x

  • 20 seconds triceps push-ups, 10 seconds rest
  • 20 seconds dumbbell thrusters, 10 seconds rest

Rest: 1 minute

Walk in place.

Interval 4: Core

Repeat 4x

  • 20 seconds plank with bunny hops, 10 seconds rest
  • 20 seconds V-sits, 10 seconds rest

Interval 5: Cardio

Repeat 4x

  • 20 seconds jump rope, 10 seconds rest
  • 20 seconds mountain climbers, 10 seconds rest

Interval 6: Plyo

Repeat 4x

  • 20 seconds burpees, 10 seconds rest
  • 20 seconds split lunge jumps, 10 seconds rest

Rest: 1 minute

Walk in place.

Interval 7: Back

Repeat 4x

  • 20 seconds Superman lifts, 10 seconds rest
  • 20 seconds plank with row, 10 seconds rest

Interval 8: Butt

Repeat 4x

  • 20 seconds skater hops, 10 seconds rest
  • 20 seconds deadlifts, 10 seconds rest

Interval 9: Cardio

Repeat 4x

  • 20 seconds jump rope, 10 seconds rest
  • 20 seconds mountain climbers, 10 seconds rest

Rest: 1 minute

Walk in place, followed by the cool-down of your choice.

Keep reading for a description of each move.

— Additional reporting by Mirel Zaman

01
Jumping Jacks
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Jumping Jacks

  • Begin standing with the feet together, hands by your sides.
  • Jump your legs out as you bring your hands overhead, landing softly. Keep your core pulled toward your spine throughout the movement
  • Jump back to standing, again landing softly.
  • This counts as one rep. Complete for 10 reps.
02
Forward Backward Lunge
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Forward Backward Lunge

  • Stand with your feet together.
  • Shift your weight to your left foot, lift your right knee up, and step into a forward lunge. Your front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
  • Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle. Aim to keep your right foot in the air until you drop into your "backward" lunge, without setting it down in the middle.
  • This counts as one rep. Complete for 10 reps, alternating sides.
03
Plank Jack
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Plank Jack

  • Begin in the plank position with your shoulders over your wrists, your body in one straight line, and your feet together. Pull your core toward your spine.
  • Jump your legs wide apart, similar to the motion of a jumping jack. Land softly, engaging your core throughout.
  • Jump your feet back together at center.
  • This counts as one rep. Complete for 10 reps.
04
Mountain Climber
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Mountain Climber

  • Start in a high plank position, shoulders over your wrists and body in one straight line. Pull your core toward you spine.
  • Drive your right knee forward toward your chest, engaging your core as you move. Keep your shoulders over your wrists.
  • Quickly switch legs, creating a running motion as you drive your left knee toward your chest.
  • This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
05
Air Squat
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Air Squat

  • Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward. Your arms should be by your sides and your core pulled in toward your spine.
  • Looking straight ahead, bend at the hips and knees, while simultaneously raising your arms overhead. Make sure your knees don't go past your toes, and keep your core pulled in toward your spine and your chest lifted.
  • Drive through your heels to return to standing, while lowering your arms to your sides.
  • This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
06
Goblet Squat
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Goblet Squat

  • Start standing with your feet slightly wider than hip-width apart. Hold one dumbbell in both hands and engage your core by pulling it in toward your spine.
  • Looking straight ahead, bend at the hips and knees until your thighs are parallel to the floor and your elbows tap your knees. Make sure your knees don't go past your toes, and keep your core pulled in toward your spine and your chest lifted.
  • Drive through your heels to return to standing.
  • This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
07
Triceps Push-Up
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Triceps Push-Up

  • Place both hands on the ground shoulder-width apart with your legs extended behind you and your feet together. You should be resting on the balls of your feet. Gently pull your ribs to your hips to engage your core. This is your starting position.
  • Keep your back flat and, on an inhale, bend your elbows and lower your torso toward the ground. Make sure that your elbows remain in close contact with the sides of your body.
  • Exhale and extend your arms, straightening your elbows, and lift your body back to the starting position.
  • This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
08
Dumbbell Thruster
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Dumbbell Thruster

  • Stand with your legs just slightly wider than hip-width apart. Your arms should be raised to shoulder height with your elbows bent, holding weights by your ears with your palms facing in.
  • Looking straight ahead, bend at the hips and knees. Make sure your knees don't go past your toes, and keep your core pulled in toward your spine and your chest lifted.
  • Drive through your heels to return to standing, while simultaneously pressing the dumbbells overhead. Turn your wrists as you press, so your palms face outward at the top of the movement.
  • With control, lower the dumbbells to your ears as you return to the starting position.
  • This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
09
Plank With Bunny Hop
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Plank With Bunny Hop

  • Begin in a high plank position, arms directly under your shoulders and feet touching. Pull your core in toward your spine.
  • Jump your feet toward your right side, landing softly and bringing your knees toward your right elbow. Your torso will twist to the right. Keep your core engaged and your wrists directly under your shoulders throughout the movement.
  • Jump your feet back to plank, landing softly.
  • Repeat on the other side.
  • This counts as one rep. Complete as many reps as you can with proper form in 20 seconds.
10
V-Sit
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V-Sit

  • Start lying on your back, core pulled in and lower back flat against the ground. Reach your arms straight to your sides and lift them off the floor. Lift your legs off the floor at about a 45-degree angle, keeping them straight. Lift your head so your shoulders are off the floor as well, focusing the movement in your core so you don't strain your neck.
  • Use your core to lift your upper torso off the floor as you simultaneously bend your knees. You can lean back to make this move harder or come up more to make it easier.
  • Slowly lower your upper body back down to the floor as you straighten out your legs. Return to the starting position, with your back on the floor and your head, shoulders, and legs lifted.
  • This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
11
Burpee
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Burpee

  • Start standing with your feet hip-width apart and arms extended above your head.
  • Bend at your knees and hips to lower into a low squat. Place your hands flat on the floor, doing your best to keep your knees in line with your toes.
  • Jump your feet back while you simultaneously bend at the elbows, touching your chest to the floor. Land lightly and keep your core pulled into your spine throughout the movement.
  • Straighten your arms and jump your feet forward to your hands. Spread your legs as you jump so when you land, you're back in the low squat position with your hands on the floor.
  • Drive through your heels to jump straight up, extending your arms above your head and getting as much height as you can.
  • This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
12
Split Lunge Jump
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Split Lunge Jump

  • Start standing with your feet together and your knees relaxed and slightly bent, hands at your side.
  • Jump into a lunge position, landing softly with your left leg forward and right leg back. As you jump, simultaneously swing your arms in a running motion, with your right arm forward and left arm going back. When you land, your front knee should be in line with your toes and bent at about 90 degrees, with your thigh parallel to the ground.
  • Drive through your feet to jump back to the starting position, standing with your feet together and simultaneously bringing your arms together in front of your chest. Land softly.
  • Repeat on the other side, jumping into a lunge with your right leg forward and left leg back.
  • Jump your feet back together again, landing softly with your arms together in front of your chest.
  • This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
13
Superman Lift
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Superman Lift

  • Lie face down on your stomach with your arms and legs extended and spread slightly wider than shoulder-width apart. Keep your neck relaxed and in line with your spine.
  • Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a shallow "U" shape with your body. Your back should be arched with your arms and legs lifted several inches off the floor. Avoid tilting your head back and keep your neck aligned with your spine.
  • Hold for two to five seconds, bracing your core and trying to stabilize your body as much as possible.
  • Slowly lower back down to the starting position.
  • This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
14
Plank Row
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Plank Row

  • Start in a high plank position with your legs wider than hip-width apart; the wider stance makes you more stable. Hold a dumbbell in each hand, keeping your wrists directly below your shoulders and locking them to protect the joint.
  • With your core tight and your glutes squeezed, exhale, stabilizing your torso as you bend your left elbow up toward the ceiling and lift the dumbbell up to your armpit. You should feel your left shoulder blade sliding toward your spine as you move. Keep your core pulled toward your spine and your glutes squeezed throughout the movement.
  • Keeping your neck in line with your spine, lower the dumbbell to the ground with control. Avoid rocking your torso throughout as you lift and lower the weight.
  • Repeat the movement on your right side.
  • This completes one rep. Complete as many reps as you can with proper form in 20 seconds.
15
Skater Hop
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Skater Hop

  • Start in a small squat. Jump sideways to the right, landing on your right foot. As you land, bring your left leg behind you, without letting your left foot touch the floor. Keeping your chest up, deepen the bend your in your right knee.
  • Jump to the left, leading with your left leg. As you land on your left foot, bring your right leg behind you, not letting the right foot touch the floor. Deepen the bend in your left knee to engage your glutes. This completes one rep.
16
Deadlift
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Deadlift

  • Stand with your feet shoulder-width apart and holding a medium- to heavy-weight dumbbell in each hand. Keep your arms at your sides with your knees slightly bent and your core pulled toward your spine.
  • Keeping your arms straight, core engaged, and knees slightly bent, slowly bend at your hips, not your waist, and lower the weights as far as possible without rounding your shoulders or back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
  • Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
  • This completes one rep. Complete as many reps as you can with proper form in 20 seconds.