If you’re looking to step up your game when you hit the gym, or want to get more out of your home sessions, HIIT is the training for you.

If you’re looking to step up your game when you hit the gym, or want to get more out of your home sessions, this is the training for you. This popular exercise regime is based on high-intensity interval training (also known as HIIT), and is used by professional athletes to help them achieve peak performance.

High intensity interval training works all the major muscle groups of your body, while simultaneously giving you a full-on aerobic workout. You will get maximum impact for minimal time: just 30 minutes will give you the equivalent of a jog and a weight training exercise.

MMA and training expert Joey Zanca and tech entrepreneur Alex Genadinik will put you through your paces, getting you to hop, skip, jump, squat and use medicine balls and dumbells.

There is no sitting around between repetitions and sets in HIIT, which sets it apart from regular dumbbell-based exercise. Instead, you choose 5-7 exercises and go through them in rapid succession. If you don’t have much time for the gym, Alex and Joey will show you alternatives to help you get the most out your training.