Anyone can complete a HIIT workout. To do HIIT simply pick one activity to go all out for 20 seconds, then follow that with 20 seconds of rest — and repeat.
In order to get a full-body workout, HIIT works multiple muscle groups, while incorporating plyometrics and isometrics — in addition to bursts of cardio. Think jumping switch lunges, plyometric push-ups, high-knee runs, and burpees. Depending on the studio, you may also use equipment, such as kettlebells, jump ropes, free weights and boxes or steps. Part of the reason HIIT is so effective is its built-in variety.