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.

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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