Your Metabolism Gets a Quick HIIT With This Workout

Grab some dumbbells, a medicine ball: Here’s a metabolic boost you can blast through in 24 minutes. Load your playlist and go!

Set dumbbells wide enough to allow at least three strides.
Start at one dumbbell and side shuffle to the second cone. Shuffle on the balls of your feet with your toes pointing forward and athletic position.
As you approach the dumbbell, squat down and place your hands on ground underneath your shoulders and hop your feet back into a plank.
Keep a tight core and then hop your feet forward to a low squat, then stay low and shuffle back.
Work for 60 seconds, then rest 30 seconds.

Set four dumbbells in a square two feet apart from each other.
Jump both feet into the square at the same time.
Jump both feet out of the square and continue. Stay on the balls of the feet and move as quickly as you can.
Work for 60 seconds, then rest 30 seconds.

Stand with your feet hip-width apart.
Fold forward from your hips and place your hands on the floor in front of you.
Walk your hands out until you’re in plank, then walk your feet up to meet your hands, keeping your legs as straight as possible, then stand up.
To make this more difficult, do a push-up before moving your feet.
Work for 60 seconds, then rest 30 seconds.

Begin in a high-plank position with your hands outside your shoulders and your toes on the ground, hip-width distance apart.
Perform a push-up by bending your elbows and dropping your chest to elbow height, maintaining your plank.
Push back up and bring one hand off the ground and reach toward the ceiling, rotating your body so your feet are staggered and on their sides. Your body should be in the shape of a T.
Rotate back to plank and repeat, alternating sides as you rotate into a T.
Work for 60 seconds, then rest 30 seconds. Repeat three times before proceeding to the next move.

Begin standing with your feet under your hips, holding dumbbells at your sides.
Step your right foot out laterally and sink back into a lunge, bending your left knee and sitting back on your left hip.
Press through your left heel to return to stand. Repeat on the opposite leg, alternating legs.
Work for 60 seconds, then rest 30 seconds. Repeat three times before proceeding to the next move.

Begin standing with your feet under your hips, holding dumbbells at your sides.
Tip from your hips, keeping your knees soft, to bring the dumbbells down with straight arms. Your eyes should focus on the ground in front of you to maintain a neutral spine.
Pull your right elbow toward the ceiling to row the right dumbbell up to rib height, squeezing your right shoulder blade in toward your spine. As you do this, press the left dumbbell down toward the ground.
Return the right dumbbell back to start, then row the left dumbbell up to rib height, squeezing your left shoulder blade in toward your spine and driving the right dumbbell toward the ground.
Return the left dumbbell back to start as you continue rowing, alternating arms.
Work for 60 seconds, then rest 30 seconds. Repeat three times before proceeding to the next move.

Stand with both hands holding a medicine ball.
Sit your hips back and down into a squat, as you simultaneously bring the medicine ball down, and circle it up and around you. Stand up as you bring the ball around and down, and repeat.
Time it so you are going up and down with the ball. Switch the direction of the ball every five reps.
Work for 60 seconds, then rest 30 seconds. Repeat three times before proceeding to the next move.

Get in a prone bear-crawl position, knees about 1 inch off the ground.
Place a dumbbell in each hand, directly underneath your shoulders.
Begin crawling forward in a bear-crawl manner using opposite arm and opposite leg and taking the dumbbells with you.
Continue to bear-crawl while picking up the dumbbells in each hand as you bear-crawl on the ground.
Work for 60 seconds, then rest 30 seconds. Repeat three times before proceeding to the next move.

Stand with feet under hips, arms at your sides.
Bring your arms overhead as you take a step forward into a lunge.
Simultaneously chop both hands down in the vertical direction on either side of your front knee. Time your plant foot with the target of your chop.
Return to your starting position by pushing the ground away. Repeat, alternating legs.
Work for 30 seconds, then rest 30 seconds. Repeat three times before proceeding to the next move.

Come to your hands and knees, and shift your hips back to your heels as you lower your chest to your knees.
Keep your core engaged and your shoulders and neck relaxed.
Reach your arms forward and feel your breath create space in your back.
Adjust the width of your knees as necessary for a comfortable pose.
Hold for two minutes and 30 seconds.

Photo credit: Ridofranz, Getty Images
GIFs: Tom Casey, box24studio.com
Model: Vinh Duong, 24 Hour Fitness