If you spend most of your workout staring at the clock, watching the seconds slowly tick by, it’s time to switch things up. This total-body HIIT routine is so dynamic, a half hour will go by like the blink of an eye.

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The format of this bodyweight workout will inject energy into your workout and make it a lot more fun. You’ll constantly toggle between strength and cardio moves, which will keep every muscle in your body guessing and your mind engaged (no time for to-do lists here!) Plus, trainers Pace and Go will offer valuable nutrition advice throughout so you can maximize the results of your hard work.

An exercise mat is optional, but other than that, all you need is you.

To recap: There are 5 sets, with a 30 second rest between each set.

Each exercise must be completed for 30 seconds, followed by 30 seconds of Jumping Jacks.


Set 1:

Floor Touch Squat

Wide-to-Narrow Push-Up

Tap Floor, Squat Jump

Full Tuck Crunch


Set 2:

Forward and Backward Lunge

Tricep Dip and Hip Lift

Kneel to High Skip

Bicycle Crunch


Set 3:

Bridge Scissor

Swimming Plank

Diagonal Squat Thrust

Toe Touch Beetle Crunch


Set 4:

Lateral Lunge to Knee Drive

Inverted Push-Up

Skater With Single-Leg Squat

Vertical Leg Lift


Set 5:

Plank Walkout and Punch


Tick-Tock Squat Thrust

Rock-Up to Single-Knee


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