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High-intensity interval training, or HIIT, has taken over the fitness world over the last few years. And while there’s no denying it’s a challenging and effective way to work out, it’s also incredibly taxing on your body. In fact, a HIIT workout should only be 20 or 30 minutes max.

High-volume interval training, or HVIT, on the other hand, is another effective way to train your body without the added strain. Unlike HIIT, which is supposed to be performed at your absolute max capacity at each interval, HVIT works your body at about 60-75 percent maximum effort, which means you can sustain it for longer.

If you’re short on time and can’t make it to the gym, personal trainer Corey Phelps, NASM, created this HVIT workout for POPSUGAR. This workout doesn’t require any equipment — just your bodyweight.

25-Minute Bodyweight HVIT Workout

Set a timer for 25 minutes. Perform 12 reps for each exercise. Do every exercise in a row to complete one circuit. Allow for 1.5 minutes of rest at the end of each circuit for beginners and one minute of rest at the end of each circuit for intermediate. Complete as many rounds as you can during the 25 minutes. For details on how to do each exercise, see the gallery ahead.

  • Plank with shoulder taps: 12 reps on each side
  • Side step squat: 12 reps each direction
  • Spider-Man push-up: 12 (do on knees to modify)
  • Curtsy lunge: 12 reps on each side
  • Burpee: 12 reps
  • Sumo squat: 12 reps
  • Tricep dip off the floor: 12 reps
  • Hollow rock with flutter kicks: 12 reps

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