5-Minute HIIT Workout

The workout

20 seconds on, 10 seconds off. No equipment.

1. 01Jumping jacks0:00–0:20Standing · jumpHard
2. 02Air squats0:30–0:50StandingMedium
3. 03High knees1:00–1:20Standing · jumpHard
4. 04Reverse lunges1:30–1:50StandingMedium
5. 05Skater jumps2:00–2:20Standing · jumpHard
6. 06Sumo squats2:30–2:50StandingMedium
7. 07Burpees3:00–3:20Standing · jumpHard
8. Down to the floor
9. 08Standard push-ups3:30–3:50Plank / all foursMedium
10. 09Mountain climbers4:00–4:20Plank / all foursHard
11. 10Glute bridges both legs4:30–4:50On your backEasy

Why it's in this order

Jumps alternate with squats and lunges for the first six moves, so your heart rate climbs while your legs get ten seconds' break every other interval.

The burpee is the bridge to the floor: you're already putting your hands down, so push-ups follow without standing up again.

The last four stay on the floor, and the workout finishes on a glute bridge instead of a sprint, which is a gentler way to end five hard minutes.

• One trip to the floor: moves 8 to 10 are all floor work.
• No muscle group is worked twice in a row.
• 4 jumping moves, and never two in a row.
• It opens with Jumping jacks, a hard move, and closes with Glute bridges both legs.

More workouts

• 10-Minute HIIT Workout
• 15-Minute HIIT Workout
• 20-Minute HIIT Workout
• 30-Minute HIIT Workout
• Beginner HIIT Workout (No Equipment)
• No-Jumping HIIT Workout
• Quiet Apartment HIIT Workout
• 15-Minute Core HIIT Workout
• Lower-Body HIIT Workout
• Upper-Body HIIT Workout
• Fat-Burning HIIT Workout
• Booty Workout
• Toned Legs Workout
• Toned Arms Workout (No Weights)