No time? No problem. Try this routine from Basecamp Fitness in Santa Monica, California, famed for its 35-minute HIIT classes. Because you change direction during each move, you fire up more muscles (plus zing your abs).
Warm-Up
Step-Through: Face a doorway with hands on sides of frame. Step right leg forward into a lunge and lean back, stretching chest, shoulders and left hip flexor upward. Hold for 3 seconds; stand. Alternate sides for 30 seconds.
Stretching Jack: Stand with feet hip-width apart. Bend forward and touch hands to floor, then walk hands out into a push-up. Walk feet to hands. Stand; do 2 jumping jacks. Continue for 30 seconds.
Ride a stationary bike as fast as you can for 1 minute.
Total Time: 2 Minutes
Block One
Plank Lift: Lie on right side with elbow under shoulder. Lift hips; raise and lower top leg for 30 seconds. Repeat on opposite side.
Sizzle Sprawl: Stand with legs shoulder-width apart, knees bent, and quickly run in place. Every 10 seconds, drop into a push-up, jump feet to hands, explode into tuck jump (as shown above) and return to start. Continue for 1 minute.
Bike fast for 1 minute.
Total Time: 3 Minutes
Block Two
Push and Plank: From a push-up, drop down into a plank, one elbow at a time. Press back up into a push-up one hand at a time. Continue for 1 minute.
V-Crunch: Lie face up with arms extended overhead. Lift hands and feet at same time and aim to touch toes. Slowly lower arms and legs to floor. Continue for 1 minute.
Bike fast for 1 minute.
Total Time: 3 Minutes
Block Three
Curtsy Lunge: Step left foot to left, lowering into a side lunge. Push off left leg to stand, then step left foot behind you to right; lower until right thigh is parallel to floor. Return to start. Alternate sides for 1 minute.
Speed Skater: Stand on right leg with left leg behind you. Explosively hop to left leg, placing right foot behind it to soften landing. Alternate sides for 1 minute.
Total Time: 2 Minutes