hiit exercise routine squar jacks

Illustration: David Wyffels

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The Move: Squat Jacks
"These are like old-school, gym class jumping jacks but instead of just opening and closing your legs, you land in a wide squat stance, which helps sculpt your glutes," explains Buschert Vaziralli. Even one minute of this stepped-up version of jumping jacks can boost your energy: According to a recent study in PLOS One, people who perform just one minute of intense exercise within a 10-minute routine have higher levels of biochemical substances in their muscles that increase mitochondria—the cells that turn carbs into energy to fuel your brain and help you feel more awake all day.

The Song: Eye of the Tiger by Survivor (the last 2 minutes)

The Steps:
1. Start with feet together, arms at your sides.
2. Jump feet apart into a wide squat stance, bending both knees and pushing your hips back. Sit as low as you can to active the leg muscles. At the same time, raise your arms over your head like a jumping jack.
3. Lower arms and jump feet back together. Repeat.

Perform as many as possible in 30 seconds. Rest for 30 seconds. Repeat sequence once.