--- title: Celeb Trainer Anna Kaiser Shares Her HIIT Workout description: Watch and follow along as celeb trainer Anna Kaiser of AKT in Motion shares her favorite high-intensity interval training, HIIT, workout. canonical: https://time.com/5315347/hiit-workout-anna-kaiser/ author: Anna Kaiser article:opinion: false article:content_tier: free article:published_time: 2018-06-19T17:16:52.000Z article:modified_time: 2026-10-12T09:31:24.643Z og:title: Try This Fun HIIT Workout to Get Fit and Increase Your Endurance og:description: 'After completing this routine, everything else will seem easy' og:url: https://time.com/5315347/hiit-workout-anna-kaiser/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt5f703be5e8a2ce3e/6989335f929fadd005bf0dd4/hiit-workout_anna-kaiser_akt-fitness.png?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 2795 og:image:height: 1572 og:image:alt: HIIT Workout by Anna Kaiser of AKT in Motion og:type: article twitter:card: summary_large_image twitter:title: Try This Fun HIIT Workout to Get Fit and Increase Your Endurance twitter:description: 'After completing this routine, everything else will seem easy' twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt5f703be5e8a2ce3e/6989335f929fadd005bf0dd4/hiit-workout_anna-kaiser_akt-fitness.png?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # Try This Fun HIIT Workout to Get Fit and Increase Your Endurance > Sponsored content. 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Worth Your Time is TIME's culture recommendation newsletter, edited by culture editor Eliza Berman. Each week it surfaces the books, shows, films and ideas TIME's editors think are worth your attention, and explains why. It is free at time.com/newsletters. #### Does TIME have a culture newsletter? Yes. Worth Your Time is TIME's culture newsletter, published weekly. #### Who writes TIME's culture recommendations? Culture editor Eliza Berman writes Worth Your Time, drawing on TIME's critics and culture desk. #### Is Worth Your Time free? Yes. It is a free newsletter available at time.com/newsletters. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-worth-2026q3/newsletters?i=1769470d-efb8-4f5a-ad6a-6e8aab0d0e53&cr=time-nl-worth-2026q3-v1) ## Video: HIIT Workout with Anna Kaiser [Watch (HLS stream): HIIT Workout with Anna Kaiser](https://cdn.jwplayer.com/manifests/0EID5dtc.m3u8) (9:22)  _Published 2018-06-19. HIIT Workout with Anna Kaiser_ by [Anna Kaiser](https://time.com/author/anna-kaiser/) ## Anna Kaiser Jun 19, 2018 5:16 PM UTC by [Anna Kaiser](https://time.com/author/anna-kaiser/) ## Anna Kaiser Jun 19, 2018 5:16 PM UTC [High intensity interval workouts](http://time.com/4893161/hiit-high-intensity-interval-training-exercise/), also known as [HIIT](http://time.com/4750262/high-intensity-interval-training-longevity/), raise your heart rate with short bursts of intense movements. You’ll engage every muscle in your body and it’s a true power workout — one of my favorites! It’s challenging​, but since you’re only [exerting yourself for​ short period​s​ of time](http://time.com/5221282/bootcamp-workouts/), it ​flies by pretty quickly. Plus, after completing this routine, everything else will seem easy. You’re also ​working​ your whole body, instead of just isolating one particular muscle group, so you’re really getting the most bang for your buck. You’re challenging your stability, your endurance ​and your stamina all at the same time. You’ll also increase your aerobic capacity, even though it’s not a [traditional cardio workout](http://time.com/4986422/working-out-fasted-cardio-benefits/). You can keep these [workouts low impact](http://time.com/collection/guide-to-exercise/) by avoiding the jumps. ​Instead, hold on ​to the weights and move​ with intention until you’re able to perform the full routine. My favorite move here, and possibly the most challenging, is the side plank. You’re recruiting muscles that you don’t normally use, and you’re challenging your full core. Just make sure that you don’t let your hips dip, and take care to really push into that bottom foot for support. **TIP:** For the squats, make sure that ​you’re​ using your​ full range of motion and really try to get your bo​oty​ down to a​ 90-degree angle from your knee. When you’re twisting and punching, make sure you’re engaging your obliques, so that you’re not ​compensating with​ your back. _Perform this routine three to five times each week depending on your goals._ ## Transcript [ MUSIC ] Hi guys. I'm Anna Kaiser. Let's do a HIIT workout. All right. We're gonna start with a little low impact. Come down and raise a leg. We're using some five pound weights. You can always use more if you want to. 30 seconds here. If you wanna bump it up, we're gonna do some heel clicks. Two times and then twist. Heel clicks, two times and then twist. At any point you can always go back to that low impact option. So we're gonna be here for 30 seconds. [ MUSIC ] Nice, twist. Holding that [ INAUDIBLE ] tight. [ MUSIC ] Getting that heart rate going. Making sure those heels come down every single time. Second exercise, coming into a lunge. Shoulders down your back. Twisted scaption forward and then raising inside. Twisted scaption 45 degrees. And raising inside. Making sure your weight is right in between those two knees. Both knees are bent. Shoulders are down away from your ears and you're not leaning back. Shoulders over those hips. Making sure that front knee isn't out or in. It's directly forward. And side. Full body. Actively working here, heart rate raising, side, breathing, nice. One more! [ BLANK_AUDIO ] Excellent, all right! So now we're gonna come side, you're gonna dip it as low as possible, kick, twice and then you're gonna switch. other side, kick twice, switch, other side. You can then pick those knees up for the switch making sure you come all the way down full range of motion in between. Nice. Hitting those muscles from all Planes of motion. Upper body, lower body, core. You got five seconds. [ MUSIC ] One more. [ MUSIC ] So I'm coming down, weights down. Two options here. Side plank Just lifting that leg and lowering, or take it to full plank, hold it up, and then lift from there, 30 seconds. Make sure those hips are aligned, shoulders are aligned, navel to your spine. Or stabilizing those hips without letting them open Keeping that hip up, you can kick inside, tap it down. Stabilizing that supporting leg, nice. Ten seconds. Breathing. Two more. Excellent. We're gonna do the whole thing again, give yourself minuet to breathe, recover, and then we're gonna push even harder the second time. 30 seconds, every exercise. Come on up, grab your fives. That first exercise, we got some heel clicks, with a twist. Or you're gonna come down and up, Trying to balance that posse in between. Shake it out. Grab some water. We're gonna get that heart rate going again. Ten seconds. Breathing. And four, three, two, one. Double heel click. Let's get those knees up this time. [ MUSIC ] 30 seconds here. [ MUSIC ] Nice core, upper body legs. [ MUSIC ] Nice, two more. [ MUSIC ] Excellent, all right. Coming down, sketch other leg forward. Bending both legs, breathing. I know it doesn't feel like it but I'm giving you ten seconds between exercises. [ LAUGH ] Shoulders down your back. Twist up Directly side, breathing and side, watch that front knee, make sure you're [ UNKNOWN ] it's not coming in or out directly over your second toe with that knee excellent bending both knees, shoulder [ UNKNOWN ] those hips [ MUSIC ] Smiling [ LAUGH ] Ten seconds here, doing the full arm. Eccentrically, nice. Acting as a lever against your core, one more. Excellent guys, we're going into the twisted punches with the switch, and take it all the way down. Two, And switch. We've got 30 seconds here. Good. Yeah, nice. Good. And twist. Nice. Try and twist that whole body up at the same time. Shoulders over those hips, jumping all the way off the ground. Get low. All the way up and down. Go. [ MUSIC ] Nice, two more, last one, very nice, all right, take it down. The other side, either on a half leg, lifting and pulsing, or full plank, hips stacked, pulsing right here. Or if you want a real challenge, knee back, without opening those hips, kick side tap. Full body engaged. Every muscle working. And up, [ MUSIC ] Nice, five, three and one, excellent, all right, here one more round 15 seconds each exercise, put yourself together, breath. Grab those weights. This is your chance. Power around. 15 seconds, so go deeper, jump higher, and really commit. Shoulders down. Here we go. 10 more seconds. Breathe. First exercise, 15 seconds. If you haven't tried the heel clicks. Maybe try a couple with a twist. That's our first exercise. All right here we go. Navel tight. Shoulders over those hips. Take it low. Breathing. Three two one go. Two twist. Two. Good. And twist. 3. 2. 1. Taking it into the first side. Heel forward, toe forward. Doing both sides in this exercise, 15 seconds each. Up. And open. Nice. Breathing, shoulders down, [ UNKNOWN ]. [ MUSIC ] Full muscle contraction, every muscle in your arm. Nice. Shoulders over those hits, knees in line. And switch. [ MUSIC ] Shoulders down, twisted [ UNKNOWN ]. Directly out, nice. [ MUSIC ] Feeling as though you have a piece of thread all the way down your spine into your heel and out of your head. Nice, one more, pulling you up, excellent. All right we got a twist. Two kicks for the twist and then switch. Two, All the way up. Nice, all the way up and down. Two, keeping that supporting leg bent as you kick. Twist. [ MUSIC ] And up, one more. [ MUSIC ] Last one. Yes guys, all right, last exercise. We do this one both sides, so choose your poison, half plank, full plank, twisted plank, 15 seconds, tap it. [ BLANK_AUDIO ] Making sure you're not dropping that hip. Supporting hip comes up, holding in your core. Two more. Excellent. Switch sides. Last fifteen seconds. Form is most important. Heartrate is still up. Pushing through it, working every muscle on all planes of motion. Asking your heart rate to recover quickly. Burning max amount of calories and fat. Last one, excellent. Very nicely done. 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