High-intensity interval training saves time, plus it can improve your cardio strength and keep you burning calories for hours after your workout is over.Physiological adaptations to low-volume, high-intensity interval training in health and disease. Gibala MJ, Little JP, Macdonald MJ. The Journal of physiology, 2012, Jan.;590(Pt 5):1469-7793.But this HIIT routine packs an extra punch: supersets. In this workout, you’ll do three moves back-to-back with no rest; then repeat the entire set before moving on to the next group of moves.

This intermediate routine from Grokker coach and certified trainer Kelly Lee comes with tons of modifications, so no matter your exercise level, there’s no excuse not to try. You’ll enjoy this workout most if you can use a set of dumbbells (or a kettlebell) and a mat, but you can also use your bodyweight. Start with the warm-up, then use your core, lower body, and upper body in nearly every compound move.

Find the full list of moves below and when you’re ready to start, just press play.

  • Leg raise 21’s
  • Bridge
  • Plank

Second Series

  • Squat, curl, and press
  • Lunge with rotation
  • Woodchops

Third Series

  • Squat with alternating press
  • Sissy squat to lateral raise
  • Skaters

Fourth Series

  • Sumo squat with upright row
  • Static lunge with lateral raise
  • W’s

Fifth Series

  • Jack knife
  • Plank with dips
  • Side plank


Interested in more short and effective at-home workouts? There are thousands waiting for you on Grokker, the comprehensive online resource for wellness. Get 30% off a Grokker.com membership by entering promo code GREATIST at checkout.