Tap into your inner competitive athlete in this quick, bodyweight-only high-intensity interval training (HIIT) routine filled with shuffles, leaps, bounds, and thrusters. This workout follows the same pairing format as its predecessor, Quick Bored Easily Bodyweight HIIT with Athletic Drills. You will complete 30 seconds of the first move in each pair at a moderate, submaximal effort followed by 15 seconds of maximum intensity during the second exercise. This second exercise is a straightforward variation of the first move, allowing you to focus on speed, high rep counts, and solid form throughout the short work interval. With only 30 seconds of rest between pairs, your heart rate will remain elevated for most of the workout; therefore, staying in control of your breath while being out of breath is key to helping you navigate the continuous high energy demands of the routine.

Below are a few additional pointers to help make the most out of your workout experience:

• Preview the video to familiarize yourself with the drills. Do a quick run-through of any exercises that could be tricky for you.
• Slow down the tempo! Focus on proper form first knowing that cadence will come with practice. Note how your performance improves every time you complete this workout!
• Swap out exercises. If any combination or sequencing of exercises is cumbersome and/or nags pre-existing injuries, switch them out for other moves that work best for your current fitness capabilities and preferences.  
• Don’t be afraid to extend the warm-up. Additional preparation for your muscles, joints, and lungs could be helpful to improve the controlled speed and agility required for the high-impact exercises in this workout. You know your body best! Take the extra time to make sure your body (and mind) are ready for this high energy demand workout.
• Put forth your best effort! You get out what you put in, especially during HIIT workouts when the intervals and overall duration of the workout are short.

The benefits of this type of workout are plenty — improved aerobic capacity and endurance, quick adaptations between training modalities, and increased self-efficacy (confidence) for completing tough workouts to name a few. Most importantly, training for speed with athletic-style drills will leave you with a sense of empowerment that extends beyond your workout.    

Dig in, dial in, and have fun!

Workout
Warm-Up: 30 sec per exercise, no rest between exercises (5:00)
-Lateral Squats with Reaches  
-Traveling Butt Kickers (forward and back)
-Jumping Jacks
-Reverse Lunge with Overhead Reach (alternating lunges)
-Blastoff Squats
-Lateral Hops
-High Knees (mid-tempo)
-Inchworm  
-Push-Up + Down-Dog
-Slow Squat Thrusts

Format for Circuits: 30 sec on (moderate, submaximal tempo) followed by 15 sec on of the exercise in parenthesis (quick tempo, maximum effort); 30 sec off between exercise pairs

Circuit #1:
-Lateral Squat Jumps + Crosses / (Quick Jabs with Squat Jumps)
-Lateral Traveling High Knees + 2 Squat Jack Touchdowns / (High Knees)
-Forward Bounds + Back Shuffle / (Frogger Hops – forward and back)
-Bear Crawl – Forward and Back + Shoulder Taps / (Full Plank: Shoulder Taps)

***Water Break #1***

Circuit #2:
-Twisting Pop-Up Squat Jumps / (Squat Jacks)
-Track Starter Deep Lunge + Knee Drive Hop / (Switch Jumps)
-3-Sec Fast Feet + 1 Burpee / (Burpees)
-Bent Knee Plank Thruster + Push-Up / (Twisting Plank Thrusters)

***Water Break #2***

Finisher: 1:00 total = 15 sec on per exercise / no rest
-Lateral Traveling Foot Shuffles
-Squat Thrusts
-Mogul Hops
-In and Out Squat Jumps

Cool-Down: approx. 30 sec per stretch (approx. 4:00)
-Quads/Hip Flexors Stretch – R
-Hamstrings/Hip Hinge Stretch – R
-Quads/Hip Flexors Stretch – L
-Hamstrings/Hip Hinge Stretch – L
-Alternating Lateral Lunge Hold
-Overhead Triceps Extension Stretch – R
-Overhead Triceps Extension Stretch – L
-Chest Opener + Tree Hug