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This Full-Body HIIT Workout Will Leave You Sweaty—and Sore—AF

Love them or hate them, high-intensity interval training—or HIIT—workouts deliver results. (That's why they've dethroned longer aerobic workouts as the best way to burn cals.) This one, designed by celeb trainer Jeanette Jenkins of the Hollywood Trainer Club, combines kickboxing, creative spins on jumping jacks, and other high-intensity moves for a quick and effective workout that incinerates calories.

Because it includes no rest in between moves, Jenkins' routine revs your heart rate from the start—and it doesn't take up much time. So if you want to tack on more, pair it with a strength-training circuit (like this routine for arms, abs, and legs). Guarantee you'll wake up the next morning feel sore AF in the best, yeah-I-earned-it way.

Super-Sweaty, Full-Body Workout

How it works: Go through each move, performing the indicated number of reps. Repeat the circuit three times total. Watch the video for Jeanette's breakdown of the correct form for each move.

Star Jack

A. Stand with feet together and arms extended forward at shoulder level.
B. Jump feet to hip-width apart while opening arms straight out to sides.
C. Jump feet together while bringing arms straight overhead.
D. Jump feet back to hip-width apart while opening arms straight out to sides.
E. Jump to starting position.

Do 20 to 25 reps.

High Knees

A. Stand with feet together. Drive left knee up toward chest, pumping right arm forward.
B. Quickly switch, hopping onto left leg, driving right knee up and pumping left arm forward.
C. Continue switching quickly, driving knees up and pumping alternate arms.

Continue for 30 to 45 seconds.

Pendulum Swing

A. Start standing with both feet together. Raise left leg and arm out to the side while you bend your right arm, bringing it parallel to the ground with fingers pointing to the left.
B. Swing left leg down and hop onto right foot, switching arms, then hop onto left foot, switching arms.
C. Continue switching back and forth.

Do 16 to 20 reps, alternating sides.

High Knee to Front Kick

A. Stand with feet together and arms reaching above head.
B. Raise bent right leg while bringing both hands down to meet right knee. Return to start, and repeat on the left, then return to start.
C. Kick right leg in front of body at hip height while bringing both hands down to meet right knee. Return to start, and repeat on the left.

Do 16 reps.

Front Kick to Ground Dip

A. Stand on left leg and kick right leg forward at hip height.
B. Plant right foot on the ground and step back with left leg, lowering into a lunge position to tap fingertips to ground.
C. Return to start.

Do 25 reps per side.

Side Shuffle

A. Start in a squat with feet slightly wider than hip-width apart.
B. Shuffle twice to the right, then reach right hand to the floor.
C. Shuffle twice to the left, then reach left hand to the floor.

Do 10 to 20 reps per side.

Oblique Crunch to Side Kick

A. Start standing on left leg with right leg pointed out to the side. Left arm is bent at shoulder height with fingers pointing up, and right arm is extended overhead.
B. Perform three crunches by bringing right knee and right elbow together while raising left arm, tapping right foot to the floor between crunches.
C. Plant right foot on the ground and perform a left side kick, leaning to the right and kicking left leg out to the side at hip height.
D. Return to start.

Do 16 reps on each side.

Jumping Jack to Power Jack

A. Do three regular jumping jacks.
B. Jump as high as you can while reaching arms and legs diagonally to create an X with your body.
C. Land softly, then do three more jumping jacks to begin the next rep.

Do 8 to 10 reps.