Stay active and accountable during one of the busiest times of the year with 5-minute daily workouts.
Misconceptions about HIIT workouts abound: Many people think that they're long and hard on your joints. And while 30-minute, high-impact workouts are certainly the mainstream, they're not your only option.
This five-move workout is short, sweet and to the point. And even a short burst of high-intensity exercise like this can help boost your cardiovascular fitness, according to a 2021 study in the International Journal of Exercise Science.
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Plus, we've included joint-friendly modifications for each of the moves, so you can work up a sweat without sacrificing your knees.
New York–based trainer Noam Tamir, CSCS, owner and founder of TS Fitness NYC, created this HIIT workout as part of our 5 Minutes of Movement Challenge to keep you active all month long.
If you're following along with the challenge, you'll do this workout as part of the program. If you're not, you can perform this as a separate workout, warmup or finisher — whatever works with your fitness routine!
5-Minute HIIT Workout
Do: 20 seconds of work followed by 10 seconds of rest for each of the following moves before doing the next move. Repeat the circuit for a total of 2 rounds.
- Walkouts
- Butt kickers
- High knees
- Jumping jacks
- Mountain climbers
1. Walkout
- Stand with your feet shoulder-width apart. Hinge forward at your hips and reach toward the floor.
- Keeping your feet in place, walk out to a high plank so that your shoulders are over your wrists. Hold for two seconds, engaging your core.
- Return to start by walking your hands back to your feet, then standing up.
Modifications and Variations
To modify, you can take out the "walking" and alternate between a plank and downward dog.
2. Butt Kicker
- Stand on the balls of your feet with your feet hip-width apart and your hands behind you. Bend your knees slightly.
- Keeping your torso upright, bend your right knee to bring your right foot up behind you so your heel kicks your right glute (or comes close).
- Return your right foot to the ground and bring your left heel up to kick your left glute.
- Continue alternating from left foot kicking left glute to right foot kicking right glute.
Modifications and Variations
Take out the impact by slowing the move down a bit so that you're not lifting the opposite foot until the first one reaches the floor.
3. High Knees
- Stand with your feet hip-width apart.
- Drive your right knee toward your chest and quickly place it back on the ground.
- Follow immediately by driving your left knee toward your chest.
- Continue to alternate knees as quickly as you can.
Modifications and Variations
To take out the impact, slow the move down a bit and don't raise the second knee until the first foot hits the floor.
4. Jumping Jacks
- Stand upright with your legs together and arms at your sides.
- Jump your legs out to the sides while lifting your arms up over your head.
- Finish the rep by jumping your feet back together and returning your arms to your sides.
- Stay light on your toes and keep a soft bend in your knees as you jump.
Modifications and Variations
To take out the impact, you can step one foot out at a time while you raise both hands overhead. Another option is to bend into a half squat before straightening your legs, coming up on your toes and circling your arms around and overhead.
5. Mountain Climbers
- Lie face-down on the ground. Press up into a high plank like you're about to do a push-up, with hands beneath your shoulders and your body in a straight line from head to hips to heels.
- Bring your right knee into your chest, engaging your abs at the same time.
- Return your right knee to starting position.
- Bring your left knee into your chest, then shoot it back, switching legs at your desired pace.
Modifications and Variations
To modify, place your hands on a raised surface like a step, chair, table or wall. You can also slow the move down and only lift the second knee once the first foot is back in the plank position.
Follow Along With the Challenge
Use the calendar below to help you stay on track with the 5 Minutes of Movement Challenge. Do the workout listed, then check off each day as you complete it. (Get a printer-friendly version here.)