Follow along with the video above for a quick, effective full-body workout.

High-intensity interval training (HIIT) is one of the most efficient ways to support both heart and brain health, and it doesn’t have to take a lot of time. In this session, NASM Certified Personal Trainer and Certified Nutrition Coach, Chelsea Brubeck, leads you through a short, full-body HIIT workout designed to elevate your heart rate, engage your muscles, and get you moving. This routine is simple, accessible, and requires no equipment, making it easy to fit into your day wherever you are.

What This Workout Looks Like

This follow-along workout uses a classic HIIT structure:

• 9 exercises total
• 30 seconds of work
• 30 seconds of rest
• Total time: ~10 minutes

The combination of short, intense intervals and brief recovery periods helps you challenge your cardiovascular system while still allowing time to reset between movements. You can complete the workout once for a quick session or repeat the circuit for a longer workout.

The Exercises

Throughout the video, you’ll move through a series of dynamic, full-body exercises designed to build strength, coordination, and endurance:

• Bodyweight squats – Lower into a seated position while keeping your chest up and knees aligned over your toes.
• High knees to opposite elbow – Drive your knee up and across your body to meet the opposite elbow, adding a twist to engage your core.
• Forward lunges – Step forward into a lunge, keeping your front knee stacked over your ankle and your torso upright.
• Jumping jacks – A full-body cardio movement to elevate your heart rate.
• Side step lunges – Step out to the side into a lunge, targeting your inner and outer thighs while maintaining a strong posture.
• Side shuffle with toe touch – Take two quick side steps, then reach across your body to touch your opposite foot (optional for modification).
• Sit-ups (with optional cross-body punch) – Lift your torso from the ground using your core; add a cross-body reach or punch for extra engagement.
• Squat side steps – Stay low in a squat as you step side to side, adding coordination and lower-body endurance.
• Elbow plank – Hold a stable plank position on your forearms, keeping your body in a straight line and core engaged.

Each exercise is performed for 30 seconds, followed by a 30-second recovery period.

Why Short Workouts Matter

One of the biggest advantages of HIIT is efficiency. Even short sessions can deliver meaningful benefits for cardiovascular health, metabolism, and overall brain function.

Learn more about why HIIT is so effective for heart and brain health here. 

Workouts like this can:

• Increase heart rate and circulation
• Support oxygen delivery throughout the body
• Engage multiple muscle groups at once
• Contribute to a brain-healthy lifestyle

Form, Breathing, and Modifications

As you move through the workout, keep a few key principles in mind:

• Breathe consistently throughout each exercise
• Engage your core to support stability and protect your back
• Focus on form, especially during squats and lunges
• Modify as needed. You can slow down, remove jumps, or skip added variations. You can also pause at any time if you need a longer rest period, and repeat the workout as your fitness level improves.

Start Where You Are

If you’re new to HIIT or returning to exercise, it’s important to ease in gradually. Consider using support for balance, reducing intensity, or consulting with a fitness or medical professional before getting started.

Pay attention to how your body feels during and after the workout. Awareness is key to building a safe and sustainable routine.

The Takeaway

Short, high-intensity workouts are a practical way to fit movement into even the busiest days. By combining effort with recovery, HIIT allows you to challenge your cardiovascular system and engage your whole body in a short amount of time.

Whether you complete one round or repeat the circuit, incorporating quick sessions like this into your routine can help build consistency and support long-term health.

Please consult your physician before engaging in this workout to ensure that you perform the movements safely and in a manner which will not negatively impact your health. You are engaging in this workout at your own risk. Clients assume responsibility for all injury including but not limited to muscle tears or fractures. This content is offered for educational and informational purposes only.

By Alicia Barber Minteer, PhD