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This 20-Minute Total-Body HIIT Workout Will Have You Dripping Sweat

By now you probably know the merit to training smarter, not longer. Still, you wouldn't be the first person to convince yourself that if you can't make time for a real workout (something that boosts your heart rate, makes you sweat, and leaves you feeling accomplished), there's no point. First off, that's not true—one study published in the Journal of the American Medical Association found that as little as one or two workouts a week is enough to reap the body benefits, further solidifying that any exercise is better than no exercise. Secondly, this 20-minute quick HIIT workout designed by celebrity trainer Astrid Swan proves that, yes, you can squeeze in a quality workout that leaves you breathless and dripping sweat in less time that it takes to meal-prep lunches for the week.  

Swan crafted this circuit training workout to make sure you get a total-body burn. You'll boost your heart rate right off the bat, work your core in just about every move, and use your own bodyweight to strengthen and tone muscles from top to bottom. We hate to say it, but we need to: What's your excuse, again?

What you'll need: A mat if you'll be working on a hard surface

How it works: You'll move through each exercise, completing 40 seconds of work followed by 20 seconds of rest before starting the circuit over again. You'll complete a total of 4 rounds.

Can-Can

A. Sit with heels on floor in front of you and hand on floor behind you, fingertips pointing toward your butt.
B. Push through heels and hands to lift butt off floor.
C. Quickly kick right foot up, bring it down, and kick left foot up. Continue alternating kicks.  

Continue exercise for 40 seconds, then rest for 20 seconds before moving on to next move.

No-Jump Sumo Squat Thrust

A. Begin in a low sumo squat position with feet wider than hip-distance apart, knees bent at or below a 90-degree angle, butt back, and chest lifted. Bend both elbows so open palms are facing outward.
B. Quickly drop hands to floor and jump legs back into high plank position with hands stacked below shoulders and body forming straight line from heels to head.
C. Quickly bounce back to sumo squat position with palms out. Continue alternating from squat to plank.

Continue exercise for 40 seconds, then rest for 20 seconds before moving on to next move.

Broad Jump + Shuffle Return

A. Stand at the end of your mat, bend knees, and push through heels to jump and propel yourself forward. Land softly with bent knees.
B. Shuffle backward to starting position.

Continue exercise for 40 seconds, then rest for 20 seconds before moving on to next move.

Spider Jump Lunge

A. Begin in high plank position with hands stacked below shoulders and body forming straight line from heels to head.
B. Bring right foot outside right hand, then switch legs in midair to bring left foot to outside of left hand. Continue alternating.

Continue exercise for 40 seconds, then rest for 20 seconds before moving on to next move.

Breakdancer

A. Begin on all fours with hands directly under shoulders, knees bent and directly under hips. Hover knees 2 inches above floor.
B. Pick up right hand and bring left foot under the body, twisting and opening up shoulders, hips, and left foot to the right. 
C. Return foot to starting position and switch hands, lifting left hand and bringing right foot under the body, twisting and opening up shoulders, hips, and right foot to the left. Continue alternating, picking up the pace.

Continue exercise for 40 seconds, then rest for 20 seconds before moving on to next move.

Reverse Burpee

A. Lie on your back. Bring knees into chest and roll back some, letting hips lift off the floor.
B. Using your core strength as momentum, roll forward, separating feet wider than hip-width apart before pushing through heels and coming to standing.
C. Do a little hop, then on a smooth movement, bend knees, curl spine, sit back down on floor and roll backward to continue movement again.

Continue exercise for 40 seconds, then rest for 20 seconds before starting the entire circuit again. 

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