This quick HIIT is exactly that. It's under 20-minutes, alternating between a high-intensity cardio move and a bodyweight strength move with LOTS of emphasis on your core.

This is the perfect workout if you are short on time and want the most bang from your workout, or if you want to perform a strength workout afterwards and need something to get your metabolic furnace fired up and the muscles ready.

Options and alternatives are given for the shoulder and knee heavy exercises.

No tools are required.