Who says every (or, really, any) gym visit needs to be an hours-long slog? With high-intensity interval training you can hit it hard and be done in just 20 minutes.

"This effective workout is designed to burn fat while building a lean, cut physique,” says Brynn Putnam, founder of NYC’s Refine Method, which specializes in HIIT. “By performing total-body exercises with challenging weights and minimal rest, you not only optimize your calorie burn during your workout, but also boost your metabolism for hours after.”


Complete all five exercises for 60 seconds each. For the last exercise (treadmill sprints), sprint for 20 seconds, rest for 10 seconds, sprint 20 seconds, and then rest 10 seconds again (a total of 60 seconds).

Complete four rounds in total with minimal rest between sets. You may rest one minute between rounds.

For more HIIT workouts

Check out these eight amazing fat-burning intervals, the ultimate HIIT workout, and the 20-minute HIIT workout to target legs.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.