HIIT workout at Home

Burn major calories and break a sweat with this high-intensity interval training (HIIT) workout from — it only takes 12 minutes!

Sorry to break it to you, but you're about to lose the "It's nasty out so there's no way I can exercise" excuse. No matter how frigid and frosty it is, you can still squeeze in a super-effective workout from the comfort of your own home — even if you don't own a single piece of equipment.

Oh? You wanted to know how?

OK, it's so simple! You'll do a combination of bodyweight moves and intervals of work and rest. Basically, push yourself as hard as you can for 30 seconds, then rest and repeat. JJ Christopher, owner of in Chicago (where it's always nasty in the winter!), came up with this calorie-incinerating, body-sculpting routine for Self to help you stay fit whenever the weather outside is frightful. Here's how it works:

First, Pick Your Moves

Select one — just one! — move from each of these groups (the last group only has burpees — sorry, Charlie, you're stuck with them!)

Group A: Lower-Body Moves:

• : Stand with feet shoulder-width apart and arms bent with hands at chest level. Push your butt back, as if sitting down in a chair, and slowly lower yourself down until hip crease is below knees, making sure to keep knees behind toes. Stand back up and repeat.
• Alternating lunges: Stand with feet shoulder-width apart and step out in front of you with right foot while bending right knee. Lower yourself until left knee almost touches floor, then immediately raise yourself back up and return right foot to starting position. Repeat, alternating sides.
• : Stand with feet shoulder-width apart, arms bent in front of you with hands at chest level. Bend knees and lower yourself into a full squat. Once you hit the bottom, jump up explosively and reach high towards the ceiling. When you land, return down to the squat position and repeat.