You don't need any equipment to build full-body strength, just this 25-minute HIIT workout

This mood-boosting workout will get your day off to a good start

Woman doing a lunge at home.
(Image credit: Getty Images)

If you're feeling low and sluggish, one of the best ways to improve your mood and increase your energy is by moving. But that doesn't mean you need to spend hours in the gym.

A simple bodyweight workout is a great way to boost your endorphins and this routine created by personal trainer Rhiannon Bailey only takes 25 minutes.

It's a HIIT style session, which involves short bursts of high-intensity exercise followed by rest. This style of workout is designed to challenge your cardio fitness, keeping your heart rate high. The jumping exercises in the routine will also build strength in your legs, while the core-strengthening exercises like the plank jacks will develop your mid-body muscle and fire up your arms.

You don't need any equipment to do the routine, just some space—ideally in a ground-floor apartment or the outdoors, so you don't bother your downstairs neighbours.

How to do Rhiannon Bailey's bodyweight HIIT workout

Perform each exercise for 40 seconds followed by 20 seconds of rest. If you're new to HIIT workouts and this is too challenging, go for 30 seconds of work and 30 seconds of rest instead, to allow you some time to get your breath back. Complete five rounds in total.

Although you should be moving quickly, don't compromise on your form. For example, when squatting, keep your chest high and try to drop your hips so that they're lower than your knees. A number of these movements will also engage your core muscles, so think about squeezing your abdominal muscles throughout the workout to maximise engagement. 

HIIT workouts are tough, so you can expect to feel some delayed-onset muscle soreness (DOMS) the next day. This is caused by tiny tears in the muscle. As ominous as this sounds, it's actually a good thing; your muscles will repair these tears and grow back stronger.

Try to follow tough workouts like this with a rest day. And make sure you're eating sufficient protein to help your muscles repair themselves.

Alice Porter
Freelancer Writer

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.