hiit exercise routine jump lunges

Illustration: David Wyffels

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The Move: Reverse Step/Jump Lunges
This exercise takes lunges to a whole new level. It's a supercharged way to work your quads, glutes, hamstrings and adductors, says Buschert Vaziralli. By the end of this circuit, you should be totally breathless—and totally energized. "People often come up to me after class to tell me how invigorated they feel," says Buschert Vaziralli. "There's no better way to pump up your morning and stay energized all day."

The Song: I Lived by OneRepublic ([RED] Remix) (the last 2 minutes)

The Steps:
1. Start standing with feet hip-width distance apart.
2. Step or jump one leg back behind you while simultaneously bending both knees (you should land with a 90-degree angle in both the front and back legs with the front heel down and the back heel lifted up).
3. Step back to start position and repeat on other side; or, jump immediately into the other side, landing on the opposite leg.

Repeat as many times as you can for 30 seconds. Rest for 30 seconds. Repeat the sequence once.