A Total-Body HIIT Workout You Can Do in Under 15 Minutes From Celebrity Trainer Jeanette Jenkins

Here’s how to do the six-move HIIT circuit.

Because “this isn’t a beginner-level circuit,” says Jenkins, if you’re new to fitness, you should follow her suggested modifications below . They’ll make the moves lower-impact and easier to execute.

For a full workout, perform the following circuit two to three times through. Note: Core engagement is important for all six moves, so make sure to keep your core muscles tight and active throughout the entire workout.

1. Tuck Jump to Plank

• Stand up straight and clasp your hands in front of your chest.
• Bend your knees and press your hips and glutes back slightly, then press through your feet and swing your arms to jump up as high as you can, engaging your core and bringing your knees into your chest as you do so.
• Bend your knees as you land. From here, bend forward at the waist to place your palms on the ground and then jump your feet back into a high plank position with your hands shoulder-width apart, shoulders stacked over your wrists, back straight, legs extended, and core and glutes engaged. Pause for a moment in this position and then jump your feet forward and stand back up.
• This is 1 rep. Continue performing reps without pausing for 30 to 45 seconds.

2. Triple Knee to Side Lunge

• Stand up straight with your chest lifted, feet hip-width apart, and arms resting by your sides.
• Starting with your right knee, quickly drive your knees one at a time into your chest as high as possible while pumping your arms three times. As you do so, keep your chest lifted and core engaged, and land on the balls of your feet.
• After three knee drives (two with your right knee, one with your left), pause with your right leg lifted and knee bent, and then step out to the right side about 2 feet.
• From here, hinge forward at your hips, push your butt back, and bend your right knee to lower into a lateral lunge. Your left leg should stay straight.
• Pause for a second, and then push off your right leg to return to standing.
• Repeat the triple knee sequence, this time beginning and ending with your left knee. Then do a lateral lunge to your left side.
• Continue this pattern, alternating sides, for 30 to 45 seconds.

3. Squat Jump Heel Taps

• Stand with your feet slightly wider than shoulder-width apart, toes angled slightly out.
• Bend your knees and push your hips and butt back into a squat, keeping your core engaged and chest lifted. As you lower your body down, raise your arms straight out in front of you.
• Pause for a moment at the bottom of the movement and then press through your heels to jump up as high as you can, swinging your arms as you do so and tapping your heels together at the top of the jump.
• Bend your knees as you land and immediately sink back into a squat.
• Continue this movement for 30 to 45 seconds.

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