High intensity interval training or HIIT is basically the saviour of every time-pressed fit woman. Not only does it get your heart beat elevated and challenge your cardiovascular system but it’s also an effective way to boost your fitness level in less time. In fact, studies have shown that just fifteen minutes of high intensity training could trump an hour sesh of low to moderate intensity. With this in mind, we teamed up with Fila to bring you a workout that can be done anywhere but preferably with a partner (because working out with a mate is more fun).

This workout has moves that will challenge your whole body from core challenging mountain climbers to butt-burning squat jumps, it’ll get you working hard. The most important part of this sesh is to go as hard as you can during the interval period and take advantage of the rests. It might hurt a little but let the timed HIIT work motivate you to go harder than you normally would!

Beginner: Perform each exercise for 30 seconds followed by a 30 second rest. Repeat the entire circuit three times with a minute break at the end of each round.

Intermediate: Perform each exercise for 30 seconds followed by a 30 second rest. Repeat the entire circuit four times with thirty seconds rest at the end of each round.

Advanced: Cut your rest periods to 20 seconds and perform each exercise for 40 seconds at top speed! Repeat for three rounds.

Did you love this workout? We’d love to see you giving it a go! Simply tag us @womensfitnessmag on Instagram and make sure to use the hashtag #WFloves so we can check out your hard work.