20 Minute No-Repeat HIIT

Feet shoulder-width apart, sit back and down, chest up, then stand tall.

Small hops: jump the feet wide into a squat, then back together.

Three small pulses at the bottom of the squat, then explode up. Land softly.

Squat, then step sideways into the next one, staying low between them.

Squat, then sweep one leg behind and across into a curtsy lunge. Alternate sides.

Feet wide and toes turned out; push the knees out over the toes.

Step back instead of jumping to make them low impact.

Hands under shoulders, drive the knees to the chest quickly with the hips level.

Run in place, knees to hip height. March them for low impact.

Hips high in an upside-down V; bend the elbows to lower the head towards the floor.

Feet wide, hips still.

From a forearm plank, press up to your hands one arm at a time, then back down.

Lying face down, lift the chest and pull the elbows down and back into a W.

From all fours with knees hovering, sit the hips back, then come forward into a push-up.

Face down, reach the arms long overhead, then pull the elbows down to your sides.

Lower back pressed into the floor.

On your back, legs up; reach one hand across to the opposite foot, alternating.

Lie long with arms overhead, then crunch up and tuck the knees in to meet them.

Hold it to the end.