If I wanted to try HIIT for the first time I’d do this nine-minute equipment-free workout

A man in sportswear stretches in a park. He is in a very low squat, with one knee bent and the other leg out to the side. Behind him we see trees and a set of dumbbells.

If you’ve never tried high-intensity interval training (HIIT) before, it’s a time-effective way to work multiple muscle groups and get your heart rate up. The unique training style involves short bursts of movement followed by brief periods of rest.

To get the most out of a HIIT workout you need to go hard during the movement intervals and recover during the rest periods.