Spring Power Moves: A HIIT Routine That Hits Different

Let’s get one thing straight: spring is not the time to play small. The sun is out, the layers are off, and your energy? It’s about to be unmatched. So if you’re ready to power up, lean out, and sweat like the confident badass you are—we've got just the thing.

Enter: your 20-minute HIIT routine. No equipment. No gym. No excuses. Just five power-packed moves designed to torch calories, boost endurance, and turn your living room (or lanai) into a sweat zone.

Grab your favorite Athara fit (because, yes, you can look fierce while dripping sweat), roll out your mat, and get ready to move.

🔥 The Spring Power HIIT Lineup

Each move is paired with a specific work/rest ratio that totals 4 minutes. Do them one at a time, or build your own circuit. Either way, your muscles are about to meet their match in this 20 minute HIIT routine.

1. Jump Squats

30 seconds work / 30 seconds rest x 4

This explosive lower-body move builds strength, power, and that juicy burn in your glutes and quads. Just remember: land soft, stay low, and don’t let your form fall apart when your legs start screaming.

2. High Knees

45 seconds work / 15 seconds rest x 4

Cardio with a vengeance. Drive those knees up like you mean it and keep your core tight. It’s not just about speed—it’s about intention. Move like you’re chasing goals, not calories.

3. Burpees

30 seconds work / 30 seconds rest x 4

Yes, we said it. The move everyone loves to hate—because it works. Full-body burn, core engaged, heart rate through the roof. Modify if needed, but try not to skip it. Burpees are non-negotiables to the Athara Tribe.

4. Plank Jacks

45 seconds work / 15 seconds rest x 4

Welcome to your core + cardio mashup. These babies target your abs, shoulders, and legs all at once. Keep your hips low and your rhythm strong. No saggy planks, please.

5. Mountain Climbers

30 seconds work / 30 seconds rest x 4

Fast, fiery, and guaranteed to light up your core. Keep your hands under your shoulders and drive your knees like you’re running from your excuses.

How to Use It

You can tackle these moves one by one or stack them together for a full-on circuit (rest 1 minute between each new move). Either way, you're getting max results in minimal time. And yes—that means this is the perfect travel, living-room, or backyard workout.

Final Thoughts: Own Your Energy

This isn’t just a workout—it’s a wake-up call. Your energy deserves to be unleashed, and your spring routine should match your vibe: powerful, intentional, and unapologetically fierce.

So ditch the fluff, press play on your favorite playlist, and let your sweat remind you of just how strong you are.

Athara gear optional—but highly encouraged. 😉