Unless you’ve been living under a very large rock, you’ve probably noticed high-intensity interval training’s (HIIT) influence on athletic performance. In fact, the American College of Sports Medicine recently ranked it as one of the top fitness trends of 2017. Involving multiple rounds of strenuous, high-intensity efforts, these workouts pack a powerful punch in terms of boosting fitness.

The research backs up that contention. HIIT has been shown to improve everything from heart health to VO2max as successfully as endurance training. HIIT workouts can make you faster, reduce body fat and improve cardiorespiratory fitness. It’s even been shown to be more enjoyable when compared to more moderate training.

Keep in mind that these types of workouts should be done on relatively rested legs. You should also plan an easier run the next day. Jog for 10 minutes prior to this HIIT workout, which can be done at home without any special equipment. Complete three to four rounds of 30–60 seconds of each exercise with a minute of rest in between each.

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Reverse Lunges
Speed Squats
Lateral Jumps
Up And Out Jacks
Mountain Climbers