9 best HIIT workouts for all levels

Burpees

Start by crouching down with your feet shoulder-width apart and hands on the floor. Kick both feet back behind you into a plank position, then jump your feet forward and propel yourself up into a standing position. Repeat for the desired duration.

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Commandos

Begin in a push-up position with your hands flat on the ground. Lower yourself onto your forearms, one arm at a time, into a plank position. Push yourself back up onto your hands and repeat, alternating arms.

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Mountain climbers

Get into a high plank position with your hands directly beneath your shoulders. Keep your core engaged and back straight as you alternate pumping your knees toward your chest. Continue at a quick pace while maintaining proper form

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Runner's lunge

From a standing position, step back into a reverse lunge with your left leg. Push through your right heel to return to standing, bringing your left leg forward to a 90-degree angle. Repeat on both sides.

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Walkout

Start with your feet flat on the floor and hands near your feet. Walk your hands forward until you're in a high plank position, keeping your legs straight. Then, walk your hands back toward your feet and repeat.

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Walkout with push-up

Follow the same steps as the walkout, but add a push-up after reaching the high plank position. Return to the starting position by walking your hands back toward your feet and repeat.

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Speed skaters

Begin in a half-squat position with your left leg crossed behind your right. Hop to the left, switching legs and arms in mid-air. Continue hopping side to side, maintaining a steady pace.

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High knees

Stand with your arms bent at 90 degrees and run on the spot, lifting your knees as high as possible. Aim to touch your hands to the top of your thighs with each lift. Keep the movement quick and controlled.

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Air squat

Stand with your feet hip-width apart and hinge at the knees to lower into a squat position. Ensure your knees track over your toes and don't extend past them. Push through your heels to return to standing, squeezing your glutes at the top. Repeat for the desired duration.

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