Asian man doing low planks at the gym

Are you the type of person who prefers to work nonstop so you can rest nonstop? Do you favor short but intense efficiency over a drawn-out but light timetable? Do you want to do things during your lunch break apart from eating a sandwich? Then look no further. HIIT workouts are a series of brief but explosive bursts of physical activity followed by a rest period. It’s popular among exercisers who have tight schedules, aim to burn many calories, and just want to get things over with.

Also known as high-intensity interval training, HIIT usually takes from 15 minutes to half an hour. A great in-between sweat sesh, it lets you work out during work. Based on a 2015 comparative study in the Journal of Strength and Conditioning Research, a HIIT workout featuring 20 seconds of maximal effort and 40 seconds of recovery over 30 minutes torched more calories than consistent running and cycling in the same period.

Other benefits of HIIT workouts include melting fat, gaining muscle mass, and increased oxygen consumption. And, again, it saves you a lot of time. Numerous research has also shown how exercise helps improve your focus, enhance your creativity, and boost productivity. Wouldn’t you want to come back to the office after lunch raring with ideas and energy?

Ready to work? Here are some HIIT exercises you can start with.

Make Your Heart Race

The short period of recovery will give you enough energy to blaze through the next set, thus making you more efficient.

HIIT is primarily a cardiovascular workout. So, if that’s your fitness plan for the day, then this program will get your heart pumping. Do five sets each for a total of 20 minutes. You can adjust the work and recovery time depending on your fitness level.

  • 40-second jumping jacks; 20-second rest
  • 40-second jump lunges; 20-second rest
  • 40-second high knees; 20-second rest
  • 40-second jump squats; 20-second rest

Push Your Whole Body

HIIT workouts may be short, but they can be brutal on the body. Before you even start, make sure that your muscles are probably warmed up and stretched. Properly preparing your body will save you from a lot of post-exercise pain. Do five sets each. Again, you can adjust the time, especially if you’re inserting HIIT into an established workout plan.

  • 30-second kettlebell swings; 20-second rest
  • 30-second burpees; 20-second rest
  • 30-second bicycle crunches; 20-second rest
  • 30-second plank; 20-second rest

Jump It Up

Depending on your fitness level, you can do low jumps, high jumps, or even double-unders.

Try combing HIIT with another fitness trend, the jump rope. It’s a doubly intense cardio workout. Moreover, jumping rope feels fun (thanks, recess), so it won’t make you feel like giving up halfway (and trust us, HIIT workouts tend to push you over the edge). You can also integrate jump ropes with other high-intensity exercises, such as squats, burpees, mountain climbers, box jumps, and lunges.

  • 30 single-unders
  • 15 right leg jumps
  • 15 left leg jumps
  • 30 alternating leg jumps
  • 30 single-unders
  • 1-minute rest

HIIT workouts will keep your heart pumping and your sweat glands dripping long after you’ve hit the showers. Since you’re returning to work, wear an antiperspirant that’s as intense as your exercise. Rexona Men Ice Cool Roll-on Antiperspirant Deodorant works up to 48 hours, so you can apply it with your morning grooming routine. It has Motionsense technology—smart capsules that burst as you move—releasing more fragrance to keep you feeling fresh no matter what. Sneak in a lunchtime workout, sure, but don’t let jabar sneak into your 1 p.m. video call.