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You don’t need long workouts or complicated equipment (certainly not the dreaded treadmill) to support strength, energy, and overall wellness. High-Intensity Interval Training (HIIT) is a simple, time-efficient approach to movement that challenges the body while fitting easily into real life. By alternating short bursts of effort with brief recovery periods, HIIT supports cardiovascular health, lean muscle, and metabolic efficiency, making it an ideal option whether you’re just getting started or looking to stay consistent during the colder months.

Below is a straightforward HIIT workout you can do at home, followed by tips on how proper nutrition and recovery can help you get the most out of every session.

⏱ Total Time: 15–20 Minutes

Warm-Up (3–5 minutes)

• March or jog in place

• Arm circles

• Bodyweight squats

• Gentle torso twists

🔥 HIIT Circuit (Repeat 3 Rounds)

Work: 30 seconds
Rest: 30 seconds between exercises

Bodyweight Squats
Builds lower-body strength and circulation

• High Knees or Marching Knees
  Elevates heart rate and warms the core

• Push-Ups (full or from the knees)
  Strengthens upper body and core

• Jumping Jacks (or step-out jacks)
  Full-body movement and cardiovascular boost

• Elbow Plank Hold
  Core stability and posture support

👉 Rest 60 seconds between rounds.

Cool-Down (3–5 minutes)

• Slow walking or marching

• Forward fold stretch

• Quad and calf stretches

• Deep breathing (inhale 4 sec, exhale 6 sec)

💪 Benefits of HIIT

Time-Efficient, High-Impact Movement
High-Intensity Interval Training (HIIT) delivers meaningful cardiovascular and strength benefits in a short amount of time, making it ideal for busy schedules. Supporting your body with adequate minerals is key when workouts are short but demanding. Perfect Magnesium and Smidge Morning Magnesium help replenish magnesium lost through sweat and support muscle relaxation, energy production, and nervous system balance, especially important when fitting workouts into already full days.

Supports Metabolic Health & Energy Production
HIIT encourages efficient energy use by challenging the body to adapt quickly between work and rest periods. Nutrient-dense greens can help support this metabolic demand. Perfect Aquatic Greens and NXGEN Ancestral Leafy Greens provide naturally occurring vitamins, minerals, and phytonutrients that help support cellular energy, detoxification pathways, and overall metabolic resilience.

Builds Lean Muscle & Functional Strength
By combining resistance and cardio, HIIT supports lean muscle development while maintaining mobility and endurance. Adequate protein intake is essential for muscle repair and adaptation. Pure Power Whey Protein and Perfect Plant Protein offer clean, high-quality protein options to support muscle recovery and daily protein needs, whether you prefer dairy-based or plant-based nutrition.

Supports Joint, Tendon & Connective Tissue Health
The dynamic movements in HIIT place stress on joints, ligaments, and connective tissue, making recovery especially important. Collagen provides key amino acids that support these structures. Perfect Hydrolyzed Collagen and NXGEN Multi-Collagen Protein help nourish joints, tendons, and skin, supporting overall movement longevity and post-workout recovery.

Boosts Mood, Focus & Mental Clarity
Short bursts of intense movement stimulate endorphin release and support mental clarity. For those looking to enhance focus and performance during workouts, Gold Standard Pre-Workout provides targeted ingredients like caffeine, amino acids, and creatine to support energy, endurance, and mental drive, helping you get the most out of each session.

Give the above workout a try, and let me know what you think!