If you love watching the Fourth of July fireworks every year, you’ll love this explosive high-intensity interval training workout, intended to get your heart rate up and your body moving with just six moves—no equipment necessary. You can do this workout just about anywhere in as little as 20 minutes.

Add this HIIT routine to any existing workout as a metabolic finisher, or do the circuit as a stand-alone sweat to get your holiday off with a bang!

As always, go at your own pace, listen to your body and, most of all, have fun.


  • Push-Up
  • Burpee 180 Jump
  • Lateral Squat Jump
  • Split Lunge
  • Rolling Plank (“Thread the Needle”)
  • Oblique Crunch


  • Warm up by jump roping or jogging in place for two to three minutes.
  • Do 10 reps of each movement, moving through with little to no rest between moves. Once you’ve finished, take a short rest, and then work your way through the movements backward—that’s one set.
  • Do two sets, with little to no rest between sets.

Photo credit: Morgan Sarkissia, Unsplash
Video credit: Mark Kuroda, kurodastudios.com