The following HIIT circuit is designed to be doable without equipment you wouldn't have at home. You mainly need a bit of space around you, and ideally proximity to your dining table and a chair (for dips and pullups), and if if you have any or all of the following, get it ready:

• A mat;
• An object to jump over, such as a shoe box
• A bench or chair

Here are the exercises:

#	Focus	Rounds 1 & 3	Rounds 2 & 4
1.	Arms	Push-ups	Pull-ups under the table
2.	Legs	High knees, butt kicks	Knees to chest jumps
3.	Core	Plank	Side-plank left & right
4.	Arms	Dips	Pike pushes
5.	Legs	Box jumps	Jump lunges
6.	Core	Crunches or sit-ups	Burpies

Technical setup

Any video conferencing platform works. Ideally, put the workout on the screen and screenshare. This also allows for music to be shared, if people want that.

One person keeps the time with a HIIT app. We've been using Tabata, configured as follows:

Setting	Value
Initial countdown	1 minute
Warumup interval	0
Exercise interval	40 seconds
Exercise interval beep	Referee whistle
Rest interval	20 seconds
Rest interval beep	Boxing gong
Skip last	yes
Number of sets	6
Recovery interval	1 minute
Recovery interval beep	Chinese gong
Number of cycles	4
Cooldown interval	0
Interval beep	Spors horn
Three second beep	Short beep
Halfway beep	Jingle bell

Bonus points for figuring out how to mirror the phone to the screenshare…