HIIT Circuit Workout

When you want a solid cardio session that doesn't involve any machines (that treadmill can get so boring, after all), a HIIT circuit is your best bet. In a short amount of time, you can burn major calories, strengthen your whole body, and rev up your metabolism for the rest of the day.

Ridge Davis, a personal trainer in West Hollywood, CA, created an exclusive HIIT workout for POPSUGAR that's guaranteed to leave you in a pile of sweat and victory at the end of the session. Grab yourself a jump rope and a sturdy box, and you're ready to blast off.

The Workout

There are four different exercises in this workout, and after you go through all of them once, you'll repeat the whole circuit four more times for a total of five rounds. These are the movements:

• Jump rope, 60 seconds
• Box jumps, 10 reps
• Plank jacks, 20 reps
• Plyometric lunge, 5 reps per leg

Jump rope is a pretty straightforward movement and you're probably familiar with all of these movements, so try to get through all five rounds as quickly as you can with proper form. You'll feel yourself sweating in no time! Descriptions for the last three movements are below.

Keep in mind that these movements are pretty advanced. If you have some knee issues or aren't used to doing jumping plyometric exercises like these, you might want to steer clear of this workout. If you do give it a shot and your knees or ankles start to feel funny, call it quits and try something else. The most important thing is to stay safe and prevent injury.