By now you've most likely heard that high-intensity interval training (HIIT) is good for a variety of reasons. If done properly - short bursts of maximum effort with rest periods - and enough times per week, you can reap many benefits from HIIT. It torches calories, helps you build lean muscle, and sheds body fat ( - and, studies suggest, even belly fat!). It has cardiovascular benefits as well. Quick and effective, it's safe to say that it is the real MVP of fitness.
Certified personal trainer Johanna Devries told POPSUGAR that when it comes to HIIT, the exercises you choose should be, of course, high intensity "and either require power or endurance. This pushes your heart to work overtime and allows you to burn calories in a shorter period of time," she said. When asked for some of her favorite moves to do during HIIT, she named the following:
- Jump squat
- Mountain climbers
- Lunge pulse
Ahead, check out details on why Johanna likes these four moves and exactly how to perform each (they're great for HIIT but are also effective on their own in a circuit that isn't timed). And if you're looking for a full workout, check out Johanna's 15-minute bodyweight HIIT routine. Plus, here are her go-to tips for getting a good sweat session in at home.