TheHIITderivative involves breaking down your workout into 20-second intervals with 10 seconds of rest in between them.

In the video above, shell guide you above two six-move circuits, each of which youll do twice.

One thing to keep in mind?

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Its never about how many youre doing, but how many strong ones youre doing, says Wilking.

Pay attention to to your form.

If it feels impossible, youre doing it right.

Two young women practicing ballet with a teacher in the dance hall.

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So the next time youve got a few minutes to spare (lunch break workout, anyone?

Set 1 (repeat twice)

1.

Rest (10 seconds)

2.

Woman doing hip exercises

Squat and twist (20 seconds):Place your hands by your ears, and squat down.

Rest (60 seconds)

Set 2 (repeat twice)

1.

Then, jump up, extending your arms and legs out into a star shape.

Cropped image of woman doing lunge yoga pose

Then, jump your feet out into a squat.

Then pivot on one foot to turn your body 180-degrees.

Jump up to switch feet, and repeat on the other side.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

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Woman doing arm exercise without weights while sitting on mat at home.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles