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Your Fast and Furious Thigh-Blasting HIIT Routine

Need a quick cardio and strength pick-me-up? This workout is nonstop high intensity and will rock your legs, glutes, and abs. Get ready to move from jump squats to full-on sit-ups to mountain climbers and back again. The key to a successful HIIT routine is to keep it moving and push your body to the max in a short amount of time. You may feel like you need a break, but it's only 20 minutes, so try to keep up! If you can accomplish that, you're burning even more calories in a short amount of time.

To kick this workout up another notch, Grokker expert Ellysia Noble adds the intensity of a step bench and a medicine ball, so you know you're in for it—in a good way. If you want to try out this hard-core fitness routine without a bench or ball, you can do the same moves without the props and still get an amazing workout.

Workout Details

Things you'll need: Step or bench, medicine ball (optional)

6-minute warm-up
10-minute high-intensity interval training
6-minute warm-down

Each exercise is performed for 20 seconds followed by 10 seconds of rest. Do 20 seconds of sit-ups, then 10 seconds of rest, then on to the next exercise. The complete circuit of eight exercises (including all four sets of sit-ups) is repeated twice:

Mountain Climbers
Medicine Balls Squats + Throws (ball is optional)
Squat Jumps

See other great work-out-at-home videos at

About Grokker

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7-Minute HIIT Series is your one-stop-shop for videos that help you be a better you. We have full length video classes in yoga, fitness, meditation and healthy cooking so whether you have 15 minutes or an hour, we make it easy to fit some wellness into your busy day.

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