You don’t need a gym membership, fancy equipment, or even much space to get in a great sweat. In fact, you can do this 30-minute HIIT workout at home without any equipment at all.

All you need is enough space to crank out a burpee (about the size of a yoga mat) in order to reap the benefits of this efficient, effective workout. After all, high intensity interval training, (HIIT for short) helps you build strength and boost your cardio at the same time.

Plus, it burns 25 to 30 percent more calories than resistance training, cycling, and treadmill running, so you reap more benefits in a shorter amount of time, according to a study published in the Journal of Strength and Conditioning Research.

HIIT also comes with all kinds of other perks, like strengthening your heart, helping to lower blood pressure, and even increasing your metabolism and calorie burn post-exercise (a bonus known as EPOC).

Yep, you really can score all of this all without leaving your living room. This is particularly helpful if you’re working from home right now. If you are, scheduling workouts, you know, like you used to schedule meetings, can help you break up your day and ensure your staying active consistently while you’re staying home. Plus, adding them to your calendars and setting a notification will give you something to look forward to as well. Try doing HIIT workouts like this one two to three times per week for best results, just make sure you’re giving yourself at least two days to recover in between.

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