This simple, fun, and sweaty routine brings together three HIIT favorites, one from each level: sprints, squat jumps, and tuck jump burpees. Push for maximum heart rate, and remember: you get out what you put in.

Do each exercise for 30 seconds. Rest 30 seconds after each set.

EXERCISE	WORK	REST
Tuck Jump Burpee	0:30	—
Sprint	0:30	—
Squat Jump	0:30	—
REPEAT 3 ROUNDS	REST 30 SECONDS

TOTAL TIME 12:00

GET RESULTS

In this routine, the work-to-rest ratio varies with each set. It will challenge your athleticism and strength, but the results and sense of achievement upon completion will be priceless.

Complete each set and rest for the specified time. Repeat the sequence three times.

SET 1
EXERCISE	WORK	REST
High Knees	0:20	—
Jumping Jack	0:20	—
Tuck Jump	0:20	—
	REST 10 SECONDS
SET 2
Burpee	0:20	—
Lizard Hop	0:20	—
Star	0:20	—
	REST 20 SECONDS
SET 3
Sprint	0:20	—
Tuck Jump Burpee	0:20	—
1-2 Push	0:20	—
	REST 30 SECONDS
REPEAT 3 TIMES