Do you have 20 minutes to spare? That's all it takes to boost your muscles, mind and mood.

High-intensity interval training is ideal for folks looking to burn calories, not time. The goal of a HIIT session is to push your body to the limit, with maximum effort during each exercise and brief bouts of rest between sets.

The following HIIT workout is well-suited for any space — the office, at home, even while watching your kids at the playground. All you'll need is a yoga mat (if exercising on a hard surface), and some motivating music to help keep your pulse pounding. Repeat the circuit below three to five times, resting for 30 to 60 seconds between exercises.

Find time for fitness. The only bad workout is the one that never happened.

Jumping jacks. Begin with your feet shoulder-width apart and your hands at your sides. Simultaneously jump your feet out wide while raising your arms up over your head, then briskly bring your arms and feet back to the starting stance. Land softly on your feet with each jump. Perform 30 reps total.

Push-up to plank hold. Start in a push-up position with your hands aligned below your shoulders. Keep your core tight as you lower your body about two inches from the ground, then push through your palms to elevate your body back to the starting position. Continue for 10 reps. At the top of the 10th push-up, hold a plank position for 30 seconds.

Mountain climbers.  Start in the previous plank position for this exercise. Keep your core tight and your body forming a straight line from the head through the heels as you push off of the balls of your feet, driving your knees up toward your chest. Continue alternating legs for 30 seconds.

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Air squats. Stand tall with feet hip-width apart, shoulders back, gazing forward. Hinge back at your hips, lowering your body until your thighs are parallel with the floor. Push through your heels to stand up, squeezing your glutes at the top of the movement. Swiftly continue this movement for 15 reps, maintaining proper form throughout.

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See-saw lunge. Stand with your feet hip-width apart. Take a step forward with your right foot, keeping your right knee above your right ankle and shoulders stacked above hips. Maintain good posture by keeping your gaze straight ahead. Looking down at your feet will cause your body to hunch forward. Hold for one breath then push off your right foot, bringing it back into a reverse lunge. Continue this "see-saw" sequence on the right leg for 10 repetitions then repeat on the left leg.

 

Ashley B. Greenblatt is a certified personal trainer and wellness coach. To learn more, visit ashleyblakefitness.com.