HIIT is one of the most efficient training methods out there. And with schedules somehow managing to get busier with each passing year, in 2020, HIIT is set be more pivotal to your fitness, performance, and mental health than ever.

HIIT, or high-intensity interval training, is all about alternating periods of max-effort exercise with rest intervals to get more done in less time and train both the body’s aerobic and anerobic systems for improved strength, power, endurance, says Spartan SGX L2 coach Anthony Passamonte, C.S.C.S. 

It also affords exercisers incredible metabolic benefits: HIIT is highly effective at burning maximal calories in minimal time, while also depleting the body’s glycogen, or carb, stores so that, throughout the rest of the day, they burn even more fat, he says. By increasing levels of lean muscle mass, HIIT can also help improve metabolic health to make you healthier and more powerful in everything you do, both on and off of the course. 

Put together—and not discounting the fact that even a 10- to 15-minute HIIT workout can help move you toward your fitness goals—HIIT is a great way to fight stress, according to one recent study. The higher the intensity, the greater the benefits.

Related: Is Doing HIIT Twice a Day Effective?

It can feel great to take a few minutes for yourself, break a sweat, and know you’ve made serious progress toward your fitness and performance goals. 

There’s no end in the number of ways to perform HIIT workouts, but according to the study, the higher the intensity of your work bouts, the better for your stress levels. And, according to Passamonte, the better for your power and overall exercise performance, too. 

Related: Functional Interval Training: HIIT Circuit Training for Core Stability

For Spartans, he recommends alternating between 90 seconds of work and 30 seconds of rest—and for greater benefits, splitting those 90 seconds up with three compound exercises, each working a different body part and movement pattern.

This 8-minute quick HIIT workout from Passamonte does just that. Perform each exercise for 30 seconds with max effort (90 seconds total), rest for 30 more, and then repeat for a total of 4 rounds. Give it all you’ve got, and move on with your day.

The Quick HIIT Workout You Need NOW

Pull-Ups

Grab a pull-up bar with an overhand grip, your hands greater than shoulder-width apart. Brace your core to tuck your ribs (don’t let them flare). Keeping a tight core, pinch your shoulder blades down and back, and pull through your arms to draw your elbows to your sides and raise your collarbones to the bar. Pause, then lower back down with control. Note: If you don’t have a pull-up bar handy, you can sub in another pulling exercise such as dumbbell or TRX rows.

Related: How to Increase Pull-Ups From 0 to 30

Push Ups

Get on the floor in a plank position and tighten everything in your body to get as rigid as possible. Squeeze your glutes and core, and corkscrew your hands into the floor to engage your lats. Slowly row your torso toward the floor, letting your elbows flare 45 degrees from your body. Pause, then press through your arms to raise to start. 

Related: How to Do Plyometric Push-Ups for Power

DB Squats

Stand with your feet hip-width apart and hold a dumbbell in each hand in a double rack position. Brace your core to keep your back in neutral. Lower as far into a squat as you can comfortably, pause, then drive through your feet to raise to standing.

Related: Split Squats: Workout of the Day Featured Exercise

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