Time: 5 minutes or more

Equipment: Mat

Good for: Total body, cardio

Instructions: For each move, perform as many reps as possible in 20 seconds. Rest for 10 seconds, then continue to the next move. After you’ve completed all four moves, rest for 30 seconds, then repeat the circuit as many times as you’d like.

Sweat trainer Kelsey Wells says she uses this HIIT workout with weights as part of her PWR At Home workout program. It’s perfect for clients who want to do a challenging cardio workout, and even helped Kelsey get in shape during her own fitness journey.

Burpee And Tuck Jump

How to: Start at the top of your mat with feet shoulder-width apart. Squat down to plant your plant your palms in front of your toes. Jump back into a high plank. Your body should be in a straight line from your head to your heels. Hop your feet forward behind your hands, ensuring they remain shoulder-width apart. Once your feet are underneath you, jump up and bend your knees to bring them in toward your chest by using your abdominals. At the same time, draw your elbows in towards your knees. Land lightly back on the mat ensuring that you maintain ‘soft’ knees to prevent injury. That’s one rep. Repeat for 20 seconds. Rest for 10 seconds, then continue to the next move.

High Knees

How to: Plant both feet on the floor slightly farther than shoulder-width apart. Glue your biceps by your sides and bend your elbows to extend your forearms in front of you, plams facing the floor. Keeping your weight in the balls of your feet, start lifting your knees to tap your hands, alternating sides. Once you are comfortable with this movement, increase your speed. Continue alternating for 2o seconds. Rest for 10 seconds, then continue to the next move.

Sprawl

How to: Start at the top of your mat with feet slightly more than shoulder-width apart. Squat down to plant your palms in front of your toes and jump back to a high plank. Your body should be in one straight line from your head to your heels. Reverse the movement ot hop back to the front of your mat, ensuring that your feet are wider than your shoulders and pointed out slightly at 45-degree angles. Release your hands and extend your arms at shoulder height while you lift your torso so your chest faces the wall in front of you. That’s one rep. Repeat for 20 seconds. Rest for 10 seconds, then continue to the next move.

Jump Squat

How to: Stand with your feet shoulder-width apart, hands clasped in front of your chest. Looking straight ahead, lower into a full squat bringing your thighs as parallel to the ground as possible. Push through your heels to spring up off the ground, straightening your legs and arms. Land back in a low squat. That’s one rep. Repeat for 20 seconds. Rest for one minute, then repeat the circuit as many times as you’d like.

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