The 5-Minute HIIT Circuit Routine

Not everyone has the time to go to the gym and work out for an hour or more. With so many responsibilities to attend to, some people are lucky to find any time at all for exercise. Fortunately, there are plenty of ways to stay fit in just a minutes a day. Try to trade duration for intensity in this 5-minute circuit routine.

Do the following exercises for 30 seconds each. Notice that they alternate between cardio and resistance training. After completing the circuit, rest for a bit to drink and lower your heart rate. Then repeat the whole thing again. One rep is fine but try to do 3 to 4 reps if you can.

Jumping Jacks — Start with this full body exercise to get your heart pumping. Get a good rhythm going. Begin gently then pick up speed as you go.

Push-Ups — Just a regular pushup with arms to the side. Go into the plank position and lower your chest to the ground. If this feels too hard then lower your body halfway before going up. Beginners can have their knees on the ground.

Jump Rope — If you don’t have a jump rope, simply imagine one as you bounce off the ground. Just a few inches is all it takes. It should feel smooth and fairly easy.

Goblet Squat — With feet more than shoulder width apart, lower yourself until butt almost touches your heels then stand back up. You can do this without weights but it would be better to carry a dumbbell or a kettlebell with both hands right at the top of your chest.

Box Jumps — Find a sturdy box that’s about a foot high. Jump to the top and drop back down. Be careful so that you don’t hit your shins or fall back in a bad way.

Sit-Ups — Lie on a yoga mat or other flat cushioned surface to protect your back. Contract your abs as you pull your upper body up. Add challenge by raising your lower body at the same time.

High Knees — This is similar to jogging in place but here you raise your knees such that your leg becomes parallel to the ground.

Chair Dips — Place a chair against a wall. Turn your back to it, rest your palms on the seat, and extend your feet out until your legs are straight. Lower your butt to the ground then extend your arms back up.

Fast Feet — Assume a semi-squat position with your hands interlocked. Start alternately raising your feet quickly as if you were standing on hot coal.

Mountain Climbers — Go to a plank position with extended arms. Alternately tuck your knees inward as fast as you can.