When I was training for my professional career, being on tour required me to do a lot of explosive high intensity interval training, or HIIT. Tennis is a sport that requires you to be at your fittest, and given that I was not the tallest out there, I had to work extra hard to keep up. When I retired from the WTA tour, I wanted nothing to do with heavy weight training or high intensity workouts, so I stuck to cardio. Fast forward twenty years later, as a mom without a lot of time, I kept hearing about the latest HIIT workout which caught my interest. If like most people, your schedule limits your ability to exercise, this is the workout to try.

HIIT is a high intensity workout designed to burn maximum calories in a short amount of time. These workouts are the latest trend and can be done anywhere like your living room or even your garage, so you don’t have an excuse not to work out. Event better, it only takes about 20 minutes. The goal is to do an exercise for 40 seconds at as high of an intensity as possible, followed by 20 seconds of active rest. You can vary your workout every day to target your problem areas.

Here isone of my favorite routines targeting legs and glutes that I like to do when I am short on time. I repeat my sets 5 times, but if you are a beginner you can start with 2 or 3 and work your way up.


50        jump rope of jumping jacks

10        squat jacks (in/out=1)

10         reverse lunge w/ kick (each leg)

10         forward/backward bounds (each leg)

50         jump rope of jumping jacks

10         pulse squats

10         side lunges (each leg)

10         calf raises with toe touch

50         jump rope of jumping jacks

10        air squats

10         side stand knee to elbow (each leg)

10        lateral leg raises (each leg)

1          two-minute rest


With some simple planning, you too can make sure that you are staying healthy with a quick workout that can help you look and feel your best. Please consult your physician before attempting any exercise regimen.