High Intensity Interval Training is the most bang you can get for minimal time spent exercising.

This workout is great for improving speed, agility, and quickness for athletes, but it’s also great as a metabolism-boosting power pump for average Joes and Janes. With no equipment, whatsoever, you will reap the benefits of a total body burn in only 8 minutes. 

Use a piece of painter’s tape or yarn to mark the floor with about a 4’ line. In a pinch, you could pull off this workout without a floor marker.  That being said, visual learners–which describes most of the people in the world–will appreciate a reference point.

Follow along the 8-Minute HIIT Challenge with this video:

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Exercise 1: Inchworm to Vertical Leap

Step 1: Stand tall at the start of the tape line.

Step 2: Walk your hands out to plank position.

Step 3: Walk your hands back in, raise your torso, and jump up.

Exercise 2: Long Jump to Shuffle Back

Step 1:  Stand at the start of the tape line, draw your arms back past your hips to prep for propulsion.

Step 2: Jump forward, aiming toward or beyond the end of the tape line.

Step 3:  Quickly shuffle your feet back to starting position.

Exercise 3: Prisoner Squat to Plyo Lunge

Step 1:  Straddle the tape line, stand tall, turn your toes to “2 and 10” and place your hands behind your head.

Step 2:  Squat down, tracking your knees in line with your toes.

Step 3:  Jump up and draw your back leg forward and front leg back to land in a lunge.

Step 4:  Jump to swap the legs and return to starting position.

Exercise 4

Repeat Exercise 3, turned 180-degrees (facing the other side)

Exercise 5: Fast Feet to Pushup

Step 1:  Stagger the legs where one foot is in front of the tape line, and the other is behind it.  Keep your weight on the back leg.

Step 2:  Quickly swap foot placement as you travel down the line.

Step 3:  Perform a pushup at the end of the tape line, then pop back up and repeat, traveling the other direction.

Exercise 6: Front-Back Hop

Step 1:  Hop both feet in front of the tape line.

Step 2:  Hop both feet behind the tape line.

Travel up the line, then down the line.

Exercise 7: Lateral Bounds

Step 1:  Stand tall at the start of the tape line.

Step 2:  Like a speed skater, weave the inside leg through as you bound to one side of the line.

Step 3:  Weave the other leg through as you bound to the other side of the line.

Travel up the line, then down the line.

Exercise 8:  Tricep Pushups to Lateral Hop

Step 1:  Perform one tricep pushup on one side of the tape line.

Step 2:  Jump up and (laterally) over the tape line to get to the other side.

Step 3:  Perform another tricep pushup and repeat.

Cover photo courtesy Brook Benten Jimenez 

Brook Benten Jimenez, M.Ed. is a workout video star and choreographer. Brook’s premium workout videos, which include everything from Step Aerobics to HIIT, are instantly available at www.brookbenten.com/premium-workout-videos. Follow @BrookBenten on Instagram for fitness and wellness inspiration.