This week’s High Intensity Interval Training routine involves lots of lunges as well as some explosive jumps, so you can complete your cardio as well as get in a little extra lower body toning work! To complete this workout, all you need is your strong self—no equipment required!

Step 1 – Side Pulse Lunges

First, perform 10 side pulse lunges on each side. Push off the leg that is lunging, but never return to a standing position with your feet together. Rather, push off the lunge leg so that it straightens, but then return right back to the lunge position to keep tension in the working leg. Focus the work on the glutes and hamstrings by keeping the weight in your heel and your hip positioned in line with your foot. Once all 10 reps are completed on your right leg, switch and repeat on your left.

Step 2 – Back Pulse Lunges

Step back into a lunge. As you did with the side lunges, push off the back leg so that it straightens but then return back to the lunge rather than coming back to a standing position with your feet together. You should feel constant tension in the front leg’s hamstring. Once you have completed one leg, switch legs and repeat. Repeat this movement 10 times on each leg.

Step 3 – Jump Squat

Finally, with your legs slightly more than shoulder-width apart, squat to a 90 degree angle and jump in the air explosively. Complete 20!

Repeat these 3 steps as many times as you can in 20 minutes! Have fun!