5-Minute HIIT Workout
- Time
- 5:00
- Level
- Intermediate (low-impact options included)
- Equipment
- None.
Hard, short intervals with short rests. If you only have five minutes and want to finish out of breath, this is the one.
Every move has a no-jumping option. 'Hard' means hard for you, not for someone on the internet.
Jumping jacks
Get the heart rate up.
0:30
Next: Rest
The routine
- 30s
Jumping jacks
Get the heart rate up.
Easier: Step-jacks.
- 10s
Rest
Breathe. Shake out whatever just worked.
- 30s
Squat jumps
Land softly and go straight into the next one.
Easier: Fast bodyweight squats.
- 10s
Rest
Breathe. Shake out whatever just worked.
- 30s
Mountain climbers
Hips low, knees drive fast.
Easier: Slow, stepping climbers.
- 10s
Rest
Breathe. Shake out whatever just worked.
- 30s
Burpees
Down to the floor, back up, jump.
Easier: Step back, step in, stand.
- 10s
Rest
Breathe. Shake out whatever just worked.
- 30s
High knees
Pump the arms.
Easier: Fast march.
- 10s
Rest
Breathe. Shake out whatever just worked.
- 30s
Skater hops
Leap side to side, land on one foot.
Easier: Step side to side with a reach.
- 10s
Rest
Breathe. Shake out whatever just worked.
- 30s
Plank jacks
Feet jump wide and back in.
Easier: Step one foot out at a time.
- 30s
Walk it off
Keep moving slowly while your breathing settles.
Tips
- If you have a heart condition, high blood pressure, or haven't exercised in a while, check with your doctor before doing high-intensity work.
- Warm up first if you can — the 5-minute warm-up pairs well with this.
Questions
Is 5 minutes of HIIT enough?
Short bursts of hard effort raise fitness surprisingly well. Five minutes won't replace longer training, but done a few times a week it's real exercise.
Is this a Tabata workout?
It's Tabata-style. True Tabata is 20 seconds of all-out work and 10 of rest for 4 minutes; this uses longer 30-second intervals that are easier to pace.
Got another five minutes?
Why five minutes at a time works: movement snacks.