Get Ready To Sweat! A 20-Minute HIIT Workout You Can Do Anywhere

High-intensity interval training elevates your heart rate, works your explosive type-2 muscle fibers and is proven to be the fastest way to burn calories. The following workout is one you do with or without your yoga mat — and it only takes 20 minutes. Get ready to sweat! Set a countdown clock for 20-minutes and get started.

Repeat four times. If you're new to sun salutations, use this step-by-step guide.

30 seconds for each side. Feel free to drop to your knee for a modified version

Lunge back and forth, alternating legs for one minute.

Hold this pose for one minute.

Perform this move for 30 seconds, each side. Start with your toes slightly turned out. Squat down and drive one elbow into the opposite inner thigh. Take your other arm and wrap it around your waist. Hold this pose for 30 seconds on each side.

Perform a push up, launch into a standing position and jump with your arms stretched above you — like you're going for a rebound in basketball. Do these continuously for one minute.

Face sideways, squat, and step to one side with your right foot. Then step to the same side with your left foot. Squat much lower and touch your hands to the ground. Repeat in the opposite direction and continue to alternate for one minute.

Return to burpees, and repeat circuit one for three sets.

Squat down on one leg and touch the ground with the opposite hand. Jump up and down on the same leg for 30 seconds, touching the opposite hand with the landing of each jump. Repeat for 30 seconds on the opposite leg.

Cover photo: Shutterstock, Gallery courtesy of Lucas Rossi