Pink filled-in outline of person with hands on hips bending over toward pink and blue HIIT on transparent background


Written By Beth Funari Sims Cert. Personal Trainer Prescription Fitness.

Yikes it’s back to school time!

For many this means busier schedules. There’s hectic mornings, and evenings filled with homework, carpools, and after-school activities.

When life gets crazy it’s more important than ever to practice self care, and fit in your fitness. Abbreviated workouts are a practical option. A great choice is a HIIT (high intensity interval training) routine. HIIT workouts don’t take much time, but you get a lot out of them.

HIIT alternates short periods of intense anaerobic exercise with less-intense recovery periods. These short and highly effective workouts can help improve endurance, boost metabolism, and reduce body fat.

Here are two 20 minute HIIT workouts to squeeze in on those crazy days. Don’t forget to hydrate, and rest as needed!

Level 1 (Beginner – Intermediate) 


  • Jog or march in place for 60 seconds
  • Perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Continue for 60 seconds.
  • Jumping jacks : 30-60 seconds.
  • Deep goblet squats: 60 seconds
  • Traditional pushups or wall pushups : 60 seconds
  • Jog or march : 60 seconds
  • Deep goblet squats: 60 seconds
  • Jog or run in place : 60 seconds
  • Alternating reverse lunges : 30-60 seconds
  • Jog or run in place : 60 seconds

Level 2 (Intermediate – Advanced) 


  • Jog in place for 60 seconds
  • Sumo squats : 60 seconds
  • Jump squats :60 seconds
  • Push up with arm raise: 30 seconds
  • High knee run: 60 seconds
  • Burpees : 30-60 seconds
  • Plank Jacks : 30-60 seconds
  • Plank Hold : 60 seconds
  • High knee run: 60 seconds
About the author : jhaase

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