5-Minute HIIT Workout CHALLENGE | 30s Work / 10s Rest | No Equipment | Full Body Burn

Welcome to this intense 5-minute HIIT (High-Intensity Interval Training) workout that’s designed to elevate your heart rate, burn fat, and boost endurance—all in just a few minutes! Perfect for when you’re short on time but still want to get that sweat in.

Workout Format:
• Duration: 5 Minutes
• Rounds: 8
• Work: 30 Seconds
• Rest: 10 Seconds
• Equipment: None
• Level: Intermediate (Modifications can be made for beginners)

Each exercise targets different muscle groups while keeping your heart rate up for maximum calorie burn and cardio conditioning.

Routine:
1. Jump Squat to Reverse Lunge
A killer lower body combo to activate glutes, quads, and hamstrings while building explosive power and balance.
2. Hand Release Push-Ups
Engage your chest, shoulders, and triceps while improving form with a full range of motion.
3. Skater Hop Reach
Work on lateral movement, stability, and core strength with this cardio-focused agility drill.
4. Half Burpees
No push-up needed—just a quick jump back and forward to keep that heart rate high.
5. Military Plank
Alternate between forearms and hands to build shoulder strength and core control.
6. Hop Scotch Switch
A fun, dynamic move that fires up the calves, quads, and coordination.
7. Spidey Jumps
A challenging core and lower body move that mimics Spider-Man’s crawl—great for mobility and strength.
8. Frog Jumps to Walkout
Explosive frog jumps followed by a controlled walkout to plank—total body engagement to finish strong.

Tips:
• Warm up before and cool down after the workout.
• Focus on form over speed to avoid injury.
• Modify the moves as needed depending on your fitness level.
• Repeat this routine 2–3 times for a longer session.