High-intensity interval workouts not only get your heart rate pumping so you torch more calories, but they also make you work at your maximum for a short period of time. The best part is that this workout from fitness guru Daphnie Yang only takes 11 minutes (not to mention the 10-second recovery between intervals)—perfect for busy fitness beginners. Still don’t believe us? Give these workouts a try:


Daphnie Yang’s HIIT IT! Workout

1. Perform 20 seconds of Plié Squat Jacks, then rest 10 seconds. Perform 20 seconds of Burpees, then rest 10 seconds. Do four reps of each of the exercises, with the rests in between, and follow up the circuit exercise with one minute of reverse crunches. This interval should take exactly five minutes to complete; take 30-60 seconds to recover and drink some water.

2. Perform 20 seconds of tricep dips, then rest 10 seconds. Perform a 20 second plank, then rest 10 seconds. Do four reps of each of the exercises with the rests in between, and follow up the circuit exercise with one minute of scissor kick bicycles. You can do this entire workout in 11 minutes.


Workout Moves

1. Plie Squat Jack

(Picture 1) Start by standing with your feet directly underneath your body, with your arms straight and palms together above your head.

(Picture 2) Jump your legs out into a Plié Squat. Keep your knees and toes pointed outward and drop your hips straight down without letting your chest come forward. Open your arms at your sides and try to get your quads parallel to the ground.

2. Burpee

Lower your hands to ground and jump your legs back into plank position. Perform one pushup. Jump your legs back to the starting position and explode into the air with a jump. Land softly and repeat.

3. Reverse Crunches

Lie on your back with your knees bent and keep your hands underneath your low back with your palms facing down. Engage your core and lift your legs, bringing your knees to 90 degrees. Lift your hips and spine off the floor. Bring your knees toward your chest and lift the legs in the air. Gently lower your spine and knees to tap your heels. Repeat.

4. Rockette Tricep Dips

Sit on floor with your knees bent and feet flat. Lean your torso back 45 degrees and place the palms of your hands on the floor under your shoulders; spread your palms with your middle finger facing forward. Lift your hips up in the air and engage abs. Bend elbows to a 90-degree angle as you kick the right leg in the air. Return to starting position. Repeat with left leg. Continue alternation.

5. Plank

Lie face down on mat. Place your forearms on the mat with your elbows under the shoulders. Place legs together with the balls of your feet on the floor. Raise your body upward by straightening your body in a straight line. Hold position. Draw your abs into your spine and breathe normally.

6. Scissor Kick Bicycle

Perform a crunch as you lift your right elbow to your left knee, as your left leg is extended straight up in the air and your right leg is extended along the floor. Slowly twist to the opposite side, bringing the left elbow to your right knee as you scissor kick your legs in one, smooth action.

Images: Marietta Leung

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