The HIIT workout to wake up your autumn: 5 moves, 2 rounds, zero excuses

The days are getting shorter, but your energy won't negotiate. This HIIT circuit takes 10 minutes, can be done at home, and only requires a mat. Five movements, two rounds, a cardio session that wakes up your whole body.

The principle

40 seconds of effort, 20 seconds of rest. 5 exercises = 5 minutes per round. You do 2 rounds, with a 30-second break between them. Each exercise has a variation with light dumbbells (1 to 3 kg) to intensify.

Warm-up (1 minute, optional but smart)

Shoulder rolls, hip circles, a few slow squats. Your body will thank you.

The circuit

1. Squat jump (or fast squat)

40 s of effort / 20 s of rest. Feet hip-width apart, go down, push hard, and jump. Land softly. Less impact? Replace the jump with coming up onto your tiptoes.
With weights: one dumbbell held against your chest (goblet squat), without the jump.

2. Mountain climbers

40 s / 20 s. Plank position, hands under shoulders. Bring knees to chest alternately, brisk pace, stable pelvis.
With weights: hands resting on hexagonal dumbbells, or add an elbow row every 4 repetitions.

3. Dynamic alternating lunges

40 s / 20 s. A big step back, front knee aligned with your ankle, switch legs each rep. Chest upright, eyes forward.
With weights: one dumbbell in each hand, arms at your sides.

4. Burpees without push-ups (or step-backs)

40 s / 20 s. Lower hands to the floor, step feet back into a plank, jump back in, stand up. More intense version: add a small jump at the top.
With weights: finish each rep with a shoulder press using two light dumbbells.

5. Skaters

40 s / 20 s. Jump laterally from one leg to the other, swinging your arms. Keep your back flat, chest open.
With weights: a single dumbbell passed from one hand to the other with each jump.

The plan in brief

5 exercises x (40 s + 20 s) = 5 minutes. 30 s rest. Then repeat: 2 rounds in total, for 10 minutes of pure energy.

Staying on track

Golden rule: give what you can give today. One day you jump, another day you stay on the ground; both count. Listen to your breathing, hydrate, slow down if your joints ask you to. Breathe deeply during the 20 seconds of rest; that's where it all happens.

Cool down

30 seconds of slow breathing, then a quad and glute stretch on each side.

Done? You just gave yourself 10 minutes, and no one can take them away. See you next week for the next one!