High intensity interval training (or HIIT) has gotten plenty of press for its strength-building and weight-loss benefits. Push hard and rest briefly between rounds of work, and research says you’ll burn more fat compared to cardio activity at a steady rate. But there are benefits to a plain-and-simple treadmill session, too: Studies show working at slightly less intense levels than you would for HIIT actually helps develop heart function that ultimately can lead to a lower resting heart rate.

All you need for this workout is a medicine ball (or a dumbbell).


Fundamental Get-Up

  • Start facedown in a prone position on your stomach with your hands under your shoulders. Your feet should be hip-width apart.
  • Push yourself off the floor, and at the same time, bring your left foot toward the outside of your shoulder.
  • Use your legs to push the ground away and stand up. If you can’t get up with one foot, walk both feet in first.
  • Reverse the sequence to return to the starting position. Alternate which leg is leading the get-up after each rep.
  • Perform this drill for two minutes and 30 seconds.

Traveling Jumping Jack

  • Do a normal jumping jack, but on your next jumping jack, travel to the right for a few reps.
  • Then do a jumping jack to the left for a few reps.
  • Perform this drill for two minutes and 30 seconds.


  • Do 10 reps of each move and move on to the next movement
  • Complete as many rounds of the entire circuit as you can in 15 minutes

Lateral Scissor Jump

  • Begin with your feet hip-width apart.
  • Step back with your left leg so that you’re in a forward lunge position with your right leg forward.
  • Lunging down on your right foot, leap laterally and vertically while you cycle the left leg forward into a lunge position.
  • Continue lunging down, leaping laterally and vertically while cycling the legs in a lunge position performing four times to the right.
  • Repeat four reps moving toward the left. This completes one round (right and left).


  • Start in a standing position with both feet wider than shoulder-width apart with your toes slightly turned out.
  • Sit your hips back as you lower yourself toward the ground, bending your knees and keeping your chest lifted.
  • Come as low as you can (butt to knee height), then stand back up by pushing the ground away from you.

Dead Push-Up

  • Assume a prone position on the ground with your hands at shoulder-width apart and your feet hip-width apart.
  • Press yourself off the ground to come into a high plank. Lower yourself back to the ground.
  • Lift your hands off the ground a few inches. Place your hands on the ground and press yourself off the ground again.

Lateral Lunge Chest Reach

  • Stand with your feet under your hips, hands at your sides.
  • Step to the right with your right leg and load into your right hip as you sit your hips back into a lunge. At the same time, reach both hands forward at the height of your chest.
  • Push the ground away and return to the starting position. Repeat on the other side. This completes one round.

Lateral Shuffle Medicine Ball Chest Press

  • Assume an athletic-ready position holding a medicine ball at your chest.
  • Shuffle to the right while simultaneously pressing the ball away from you at arm’s length.
  • Bring the ball back to your chest and press it away as you continue shuffling a few yards. Repeat to the left. This completes one round.



  • Start in a seated position with one leg folded under your opposite hip and both hands on the ground in front of you. Your opposite leg will be straight.
  • Press your chest as far as you can and hold for a count of two. Then return to resting. Repeat for two minutes.

Legs on Wall Pose

  • Lie on your back with your back completely flat against the floor and your glutes up against a wall.
  • Extend your legs up the wall. Try to keep your lower back flat on the ground. (This may require you to tilt your pelvis and draw your bellybutton in toward your spine.)
  • Flex your feet and tilt your toes back toward your face. Use a gentle breathing cadence that emphasizes breathing through the nose. Hold this position for two minutes.

Photo credit: skynesher, Getty Images
GIFs: Tom Casey, box24studio.com
Model: Krista Jacobs, 24 Hour Fitness