Recently heard of HIIT, but unsure what it is? HIIT stands for high-intensity interval training (HIIT) which pertains to alternating between fixed intervals of high-intensity and low-intensity or resting exercises. The list of benefits HIIT delivers is long, including: improving aspects of muscular health and mental health, reducing blood pressure and blood sugar, and activating longevity pathways. Whether you have 5 minutes between meetings, or you’ve set aside time for a longer workout – HIIT is quick and impactful.  

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Here is a short 5 minute HIIT routine (feel free to repeat this routine depending on how much time and experience you have).

5-Minute Cardio HIIT Exercise

1. Jumping Jacks - Start by doing jumping jacks for 30 seconds at high-intensity.
2. Rest - Follow with 15 seconds in a slower jog-in-place, or walk-in-place – this is your low-intensity “rest” period.
3. Mountain Climbers - For your second round of high-intensity exercise, add in a 30 second round of mountain climbers.
4. Rest - Follow with a low-intensity 15 second plank.
5. High Knees - Next, add in 30 seconds of high-intensity high-knees.
6. Rest - Follow with 15 seconds of low-intensity jog-in-place or walk-in-place.
7. Jump Lunges - Then, for 30 seconds at high-intensity add in jump lunges or lunge switches.
8. Rest - Continue with a low-intensity 15 second plank.
9. Burpees - Next, add in 30 seconds of high-intensity burpees or modified burpees.
10. Rest - Follow with a 15 second low-intensity jog-in-place, or walk-in-place.
11. Skaters - Continue with 30 seconds of high-intensity skaters.
12. Rest - Follow with a low-intensity 15 second plank.
13. Butt-Kickers - For your final high-intensity exercise, add in 30 seconds of butt-kickers.
14. Rest - Finish off with a 15 second jog or walk-in-place.
15. All done! Stretch it out.

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If you’re new to HIIT, try adding this exercise into your normal workout routine for 5 minutes. As you get more comfortable with it, you can add longer HIIT sessions into your fitness regime. It will make your workout fly by and turn monotonous exercises into a fun game!