Here’s a super quick, but super effective HIIT workout for you!

You can do this at any time in a day when you got a few minutes free.

It’s great for total beginners as well.

This super quick HIIT workout consists of only 4 bodyweight exercises which are

  • jumping jacks
  • squats
  • butt kicks
  • push ups

Do 30 reps for each exercise.

Complete 2 rounds back to back as fast as you can. Of course, if you have to, take a short break to catch your breath, but as you know, the point of HIIT workout is that you push yourself as hard as possible, so do give it your best.

If you don’t know how these 4 exercises are preformed, bellow are explanations in words and videos. Performing exercises properly is extremely important to get the most out of it and to avoid injuries, so check out explanations if you’re not totally sure about something.

Remember, if it doesn’t challenge you it doesn’t change you! So, push yourself, it’s worth it!

How to correctly perform each exercise

Jumping jacks

Stand tall with arms at your sides. Bend your knees just slightly. Jump up while at the same time spreading your legs wide and bringing your arms over your head. Jump back at starting position. That’s one jumping jack.

Video explanation


Stand tall with feet shoulder width apart or slightly wider. Feet slightly pointing outwards. Sit down your lower body just as you were to sit down on a chair. Keep heels on the ground. Keep your back straight in a neutral position. Keep your abs tight. Stand back up in a controlled slow manner. That’s one squat.

Video explanation

Butt kicks

Stand tall, legs shoulder width apart. Keep your arms bend at your sides as they are when running. Kick your heels toward your glutes (as if you were to kick yourself in the butt), one leg at a time.

Video explanation

Push ups

Start by laying down on the floor, face facing the ground. Palms open and on the ground, shoulder width apart or even wider. Balls of the feet are touching the ground. Push yourself up while keeping the body in a straight line and firm. Lower yourself back down. That’s a push up.

Video explanation

hiit workout